This vivid soup screams the colour red. Including an apple adds just the right hit of sweetness.
2 tsp (10 mL) grapeseed or other oil of choice
1 medium yellow onion, diced
2 garlic cloves, chopped
2 tsp (10 mL) ground coriander
1 tsp (5 mL) fennel seeds
1/2 tsp (2 mL) sea salt
1/4 tsp (1 mL) freshly ground black pepper
1 cup (250 mL) sliced roasted red pepper
1/2 lb (225 g) beets, peeled and chopped (about 3 medium)
1 red-skinned apple, chopped
4 cups (1 L) low-sodium vegetable broth
Juice of 1/2 lemon
1 Tbsp (15 mL) fresh thyme
2 oz (55 g) soft goat cheese, crumbled (optional)
2 Tbsp (30 mL) chopped chives (optional)
Heat oil in large saucepan over medium heat. Add onion and cook 5 minutes. Add garlic, coriander, fennel seeds, salt, and black pepper; heat 1 minute. Place red pepper, beets, apple, broth, and 1 cup (250 mL) water in pan. Raise heat to bring to a boil, reduce heat to medium-low, and simmer for 30 minutes.
Stir in lemon juice and thyme. Using blender, purée soup until very smooth, in batches if necessary. Serve garnished with goat cheese and chopped chives, if desired.
Each serving contains: 115 calories; 2 g protein; 4 g total fat (0 g sat. fat, 0 g trans fat); 19 g total carbohydrates (12 g sugars, 4 g fibre); 482 mg sodium
source: "Colour Your Plate", alive #367, May 2013
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