Mint-Flavoured Bisque

9 Reviews
78% would make this recipe again

A green vegetable, mint-flavoured soup, served cold.

This refreshing and delicious recipe has been developed in cooperation with my friend Francesca, who also was transplanted to Montreal a few years ago.

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Preparation : 15 min Cooking : 35 min Standing : 2 h
240 calories/serving

Ingredients

3 potatoes, peeled and cut into 2 cm pieces 600 g
3 cups green/snap beans, cut into 2 cm pieces 300 g
2 zucchini, cut into 2 cm pieces 260 g
2 1/2 cups frozen peas 300 g
3 leeks, chopped 900 g
1/3 cup fresh mint, chopped, plus some leaves to garnish 18 g
2 cloves garlic, minced
3 tbsp olive oil 45 mL
6 cups vegetable broth 1.5 L
1/3 cup yogurt, plain, 2% [optional] 90 g
85 mL Mint Sauce 1/3 cup
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]

Before you start

A blender or food processor will be very useful to purée the soup.

Method

  1. Prepare the vegetables. Peel the potatoes and dice them coarsely into 2 cm pieces. Chop the leeks and the mint leaves; mince the garlic. Coarsely cut the green beans and zucchini into 2 cm pieces.
  2. Heat the oil in a saucepan over medium heat. Sweat the leeks 2-3 min, then add the garlic, potatoes, green beans, and zucchini. Sauté 4-5 min with occasional stirring. Pour in the vegetable broth, then season with salt and pepper. Cover and cook 15 min, until the vegetables are softened.
  3. Meanwhile, boil or steam the peas in a separate pot of salted boiling water for a couple of minutes. Add the cooked peas to the other vegetables when they are done, then add the chopped mint leaves.
  4. Purée the soup in a blender or food processor. Cover and chill thoroughly in the refrigerator (at least 2 hours).
  5. Adjust the seasoning before serving. Garnish each bowl with a spoonful of Mint Sauce, a dollop of yogurt, and a few mint leaves.

Observations

The bisque keeps up to 5 days in the refrigerator or up to 3 months in the freezer.

Nutrition Facts Table

per 1 serving (500 g)

Amount

% Daily Value

Calories

240

Fat

6 g

9 %

Saturated 0.8 g
+ Trans 0 g

4 %

Cholesterol

0 mg

Sodium

130 mg

6 %

Carbohydrate

42 g

14 %

Fibre

8 g

31 %

Sugars

10 g

Net Carbs

34 g

Protein

7 g

Vitamin A

58 %

Vitamin C

51 %

Calcium

9 %

Iron

25 %
More info

Claims

This recipe is :
Diet-related health claims  :
Artery-healthy, Heart-healthy
Excellent source of  :
Fibre, Folacin, Magnesium, Manganese, Potassium, Vitamin A, Vitamin B6, Vitamin C, Vitamin K
Good source of  :
Copper, Iron, Niacin, Vitamin B1, Vitamin E
Source of  :
Calcium, Pantothenic Acid, Phosphorus, Selenium, Vitamin B12, Vitamin B2, Zinc
Low  :
Saturated Fat, Sodium
Free  :
Cholesterol, Trans Fat
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 1 ½
Vegetables 2 ½
Milk and Alternatives 0
Fats 1
Other Foods 0
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

9 Reviews (9 with rating only) 78% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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