It is recommended that we have eight or more servings of fruits and vegetables a day. As most vegetables can be thrown in, soups are an easy, low-fat way to reach that intake level. The vegetables can provide us with the essential vitamins we need everyday. Additionally, the water in soup helps us take in less calories; the amount of liquid in a soup fills us up much more quickly.
Check out these quick and easy cold soups that will be great during these coming months!
Gazpacho is made almost entirely of vegetables and is quite popular in Spain because of the comfort it provides in the smoldering heat.
1 hothouse cucumber, halved and seeded, but not peeled
2 red bell peppers, cored and seeded
4 plum tomatoes
1 red onion
3 garlic cloves, minced
23 ounces tomato juice (3 cups)
1/4 cup white wine vinegar
1/4 cup good olive oil
1/2 tablespoon kosher salt
1 teaspoons freshly ground black pepper
1. Roughly chop the cucumbers, bell peppers, tomatoes, and red onions into 1-inch cubes. Put each vegetable separately into a food processor fitted with a steel blade and pulse until it is coarsely chopped. Do not overprocess!
2. After each vegetable is processed, combine them in a large bowl and add the garlic, tomato juice, vinegar, olive oil, salt, and pepper. Mix well and chill before serving. The longer gazpacho sits, the more the flavors develop.
The vitamin K in asparagus helps with blood clotting and the strengthening of bones. Asparagus puree will help you get the vitamins you need in this delicious soup.
1. Add 5 cups stock or water to 1 1/2 pounds chopped asparagus (peeled if its thick) and 1 large peeled and cubed potato; boil, cover, lower the heat and simmer until the asparagus is tender, about 15 minutes.
2. Cool slightly, purée and refrigerate. Garnish: Lemon juice and olive oil.
A popular summer fruit, watermelon also has several nutrients including vitamins A, B-6 and C. According to Medical News Today, vitamin A helps with keeping hair moisturized, while vitamin C has been found to be a strong antioxidant that helps with asthma prevention. What better way to get your fix of sweet watermelon than with this gazpacho?
1. Combine 1/2 pound chopped tomatoes with 1 1/2 pounds seeded and cubed watermelon, 1 peeled and diced cucumber, a handful of mint leaves and 1/4 cup olive oil in a food processor or blender; process until chunky-smooth.
2. Add 2 tablespoons lemon juice. Garnish: Crumbled feta and chopped mint.
Strawberry and orange soup
Yogurt has long been known for providing you with vitamins and great probiotics. End your meal with a delectable strawberry and orange soup for dessert!
1. In a bowl, whisk together 2 cups yogurt, 1/4 cup orange juice, 1 cup chopped mint leaves and 1 tablespoon sugar until mint is fragrant; strain and discard solids.
2. In another bowl, combine 2 cups sliced strawberries, 2 tablespoons lime juice, 2 tablespoons sugar and 1 teaspoon chili powder; refrigerate bowls for 2 hours, stirring once.
3. To serve, spoon yogurt onto strawberries and stir. Garnish: Whipped cream and mint.