Thai Sweet Potato Bisque with Parmesan Whole Wheat Crostini
- Thai Sweet Potato Bisque
- 1 Tbsp canola oil 15 mL
- 1 cup chopped yellow onion 250 mL
- 2 cloves fresh garlic, chopped
- 1 to 1 1/2 inches (2.5 to 3.8 cm) fresh ginger root, finely chopped
- 4 medium sweet potatoes, peeled and cubed
- 3 carrots, peeled and cut into 1/2-inch (5-cm) pieces
- 1 small chile pepper or jalapeño, chopped
- 4 cups reduced-fat and reduced-sodium vegetable stock 1L
- 1/2 cup light coconut milk 125 mL
- 2 Tbsp fresh lime juice 30 mL
- 1/2 tsp curry powder 2 mL
- 1/4 tsp ground red pepper 1 mL
- 14 oz extra firm tofu, cubed 400 g
- 1/4 cup cilantro, chopped 60 mL
- Parmesan Whole-Wheat Crostini
- 1 1/2 Tbsp canola oil 20 mL
- 3 cloves garlic, minced
- 10 slices fresh, crusty whole-wheat bread or baguette
- 2 Tbsp Parmesan cheese 30 mL
- 1. In large stockpot, heat canola oil over high heat. Add onion, garlic and ginger and sauté 2-3 minutes. Add sweet potatoes, carrots, chile pepper and vegetable stock and bring to boil over high heat. Reduce to medium-low and simmer until vegetables are tender (35-40 minutes), stirring occasionally.
- 2. Allow to cool slightly. Transfer to blender in batches, and purée until smooth. Return to stockpot and add coconut milk, lime juice, curry powder and red pepper; stir well to blend.
- 3. Add tofu and cook another 10 minutes over medium heat, gently stirring once or twice.
- 4. To make Parmesan Whole-Wheat Crostini: In small bowl, combine canola oil and garlic. Brush bread slices equally with mixture. Sprinkle equally with Parmesan cheese and broil 3 to 5 minutes until toasted.
- 5. Garnish soup with cilantro and serve with Parmesan Whole-Wheat Crostini.
1 cup (250 mL) and 1 slice Crostini
|Total Fat||6 g|
|Saturated Fat||2.5 g|
Crispy Chickpeas and Pumpkin Seeds with Lime
Fuel up with this tasty, healthy snack that is rich in fibre and a good source of protein. They can also be tossed into soups or green salads to add some crunch.
Curried Corn and Pepper Chowder
When fresh corn is available, use about 3 cobs in place of frozen corn; cook and then cut the kernels from the cobs. Roasted corn is especially tasty. For a spicier soup, stir in a pinch of cayenne pepper or red pepper flakes along with the black pepper. The neutral taste of canola oil allows the vibrant flavors in this main course soup to shine.