Recipe: Celeriac and Potato Soup |
Servings: 6 Preparation Time: 15 min. Cooking Time: 40 min. |
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Ingredients: |
- 1 Lbs. celeriac, cut into cubes
- 2 Tbs. lemon juice
- 1 onion\cooked, chopped, extra
- 2 potato, chopped
- 4 cup vegetable stock
- 1 bouquet garni
- salt and pepper
- 1/4 cup nonfat yogurt
- 1-3/4 oz. butter
- 1 onion\cooked, chopped, extra
- 1-1/2 oz. breadcrumbs
- 3 Tbs. chopped walnuts
- 2 tsp. celery seed
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Cooking Directions: |
Toss the celeriac in a small bowl of water with the lemon juice. Place them in a pan with the onion and potatoes, add the stock and bouquet garni and bring slowly to the boil. Cover the pan and simmer for 30 minutes. Discard the herbs and process the soup in a food processor or blender to make a smooth purée. Season to taste with salt and pepper and stir in the yogurt. Reheat gently. To make the topping, melt the butter and fry the extra onion for 2-3 minutes. Stir in the breadcrumbs and walnuts and stir-fry until they are dry and golden. Stir in the celery seeds. Scatter over the soup just before serving. |
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Per Serving: calories 262, fat 11.8g, calories from fat 41%, protein 6.4g, cholesterol 18.4mg, dietary fiber 4.3g |
Nutrients | Exchanges | Calories | 262 | Milk Exchanges | 0.1 | Protein | 6.4g | Vegetable Exchanges | 2.0 | Carbohydrates | 38.9g | Fruit Exchanges | 0.0 | Dietary Fiber | 4.3g | Bread Exchanges | 1.6 | Sugar | 7.1g | Other Carbohydrates/Sugar Exchanges | 0.0 | Fat Total | 11.8g | Lean Meat Exchanges | 0.0 | Saturated Fat | 5.3g | Very Lean Meat/Protein Exchanges | 0.1 | Mono-unsaturated Fat | 3.5g | Fat Exchanges | 1.8 | Poly-unsaturated Fat | 3.0g | % Calories from Fat | 41% | | | Cholesterol | 18.4mg | Sodium | 517.4mg | Vitamins | Minerals | Vitamin A | 109.7IU | Calcium | 99.5mg | Thiamin (B1) | 0.7mg | Copper | 1.1mg | Riboflavin (B2) | 0.8mg | Iron | 2.7mg | Niacin (B3) | 2.4mg | Magnesium | 54.8mg | Vitamin B6 | 0.6mg | Manganese | 1.5mg | Vitamin B12 | 0.1mcg | Phosphorus | 172.8mg | Vitamin C | 19.4mg | Potassium | 677.7mg | Vitamin E | 1.5IU | Selenium | 5.0mcg | Folate | 26.1mcg | Sodium | 517.4mg | Pantothenic Acid | 0.8mg | Zinc | 1.0mg |
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