Even her suspicious teens loved this soup
| • | Thank goodness for Scrumptious sides |
By Elaine Magee
Q. I recently had this soup (or something similar) at Panera Bakery and I located this recipe on a copycat Web site. I was very disappointed to see the amounts of cheese and butter. Can you work your magic with this recipe for Vegetarian Fiesta Con Queso Soup, please?
A. Fiesta Soup is right because there's a fiesta going on in your mouth with every bite. It may not be the most visually appealing soup, but think of it as a Mexican corn chowder and you will be halfway to loving it. The "con queso" part of the soup needs to be a processed American-type cheese because that's what will melt and blend the best. I didn't change this part of the recipe, figuring I would cut nutritional corners elsewhere.
For 6 (1-cup) servings, the recipe used 2 tablespoons of butter for sauteing the onions and vegetables; I used a tablespoon of canola oil (high in the smart fats; monounsaturated and plant omega-3s) instead. To increase the flavor, texture and nutritional attributes, I doubled the amount of onion, carrots, celery, diced tomatoes and garlic. To make the soup prep easier, instead of roasting Anaheim chilies or green peppers, I added them to the veggies during sauteing.
Instead of regular cream cheese, use a light cream cheese to save 30 calories and 5 grams of fat per serving. The recipe also called for canned corn and I don't "do" canned corn, so I used some fire-roasted frozen corn I found at Trader Joe's and increased the amount as well. You could use frozen corn kernels, too.
Even my suspicious teenagers loved this soup, and I was able to cut the calories per serving by about 90 calories and the grams of fat by 10, and saturated fat and cholesterol were cut in half while the fiber was doubled.
Original recipe contains 345 calories, 24 g fat, 15 g saturated fat, 70 mg sodium and only 1.5 grams of fiber.
RESTAURANT-STYLE FIESTA CON QUESO SOUP
In a large nonstick saucepan, heat canola oil over high heat. Add onions, carrots, celery, and green pepper and saute for about 3 minutes. Add garlic and continue to saute until onions are golden (about 3 more minutes). Remove from heat. Meanwhile, dissolve the bouillon cubes with 2 cups of hot water.
Place the vegetable mixture in a food processor or blender along with the vegetable bouillon water and pulse until puree forms. Pour the vegetable puree back into the saucepan and add the cream cheese in small pieces. Over medium-high heat, keep cooking and stirring the mixture until the cream cheese melts.
In 2-cup measure or small bowl, blend the 2 tablespoons flour with 1/2 cup of the warm soup mixture and stir to remove lumps. Stir the mixture into the soup and bring to a gentle boil. Continue to cook and stir for a couple of minutes. Reduce to medium heat and add in the American cheese and stir until melted. Stir in the can of tomatoes (including juice), corn, hot sauce if desired, cayenne and cumin. Reduce heat to a low simmer, cover and cook for 30 minutes, stirring occasionally. Serve with chips and maybe a small dollop of fat-free sour cream.
Makes 6 (1 cup) servings.
Elaine Magee is a registered dietitian. Learn more at www.recipedoctor.com.
