Mint-Flavoured Bisque

3 Reviews
67% 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
220 calories/serving
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Ingredients

3 potatoes, peeled and cut into 2 cm pieces 600 g
2/3 fennels, chopped 220 g
2 3/4 cups green/snap beans, cut into 2 cm pieces 280 g
3 zucchini, cut into 2 cm pieces 380 g
1 2/3 cup Swiss chard, chopped 150 g
1/3 cup fresh mint, chopped, plus some leaves to garnish 18 g
3 tbsp Garlic-Infused Oil 45 mL
6 cups Allergen-Free Vegetable Broth 1.5 L
1/3 cup lactose-free yogurt [optional] 90 g
85 mL Mint Sauce 1/3 cup
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]
6 scallion, green tops, green tops only, thinly sliced

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 fennel, Swiss chard and mint leaves. Coarsely cut the green beans and zucchini into 2 cm pieces.
  2. Heat the garlic-infused oil in a saucepan over medium heat. Sweat the fennel 2-3 min, then add the 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. Add the Swiss chard to the other vegetables, cook for 2-3 minutes, then add the chopped mint leaves and green onions.
  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.

This recipe is reserved to subscribers to Premium and VIP

N.B. If you are a physician or health professional, you may request free access.

Nutrition Facts Table

per 1 serving (250 g)

Amount

% Daily Value

Calories

220

Fat

9 g

14 %

Saturated 1.2 g
+ Trans 0 g

6 %

Cholesterol

0 mg

Sodium

400 mg

16 %

Carbohydrate

33 g

11 %

Fibre

7 g

27 %

Sugars

7 g

Net Carbs

26 g

Protein

4 g

Vitamin A

170 %

Vitamin C

63 %

Calcium

10 %

Iron

20 %
More info

Claims

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

DIABETES Exchange

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

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Reviews

3 Reviews (3 with rating only) 67% 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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