Carbolight Plan Cook Book

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PREP TIME

15 MIN

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TOTAL TIME

60 MIN

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SERVES

4-6

Vegetable Soup

creamy

INGREDIENTS
  • 1 large onion, chopped
  • 1 T butter or oil
  • 1-2 lbs asparagus, broccoli, carrots, cauliflower, celery, leeks, mushrooms, tomatoes, watercress or zucchini, cut in ½ -1 in pieces (choose one or more vegetables)
  • 1 C wine (optional)
  • 4-6 C stock
  • ½ C crème Fraîche, cream, yogurt, or grated cheese
  • 1 t lemon juice
  • 1 T zaatar or oregano, paprika, garam masala, Maras or Aleppo pepper, oregano, Ras el Hanout, Baharat, cumin, or coriander
  • 2 t salt
PREPARATION
  1. Cook onion in butter in large pot over medium low heat until soft, about 5 min.
  2. Add selected vegetable(s), seasonings and cook stirring for 5 min.
  3. Add wine to deglaze the pan and reduce almost completely
  4. Add stock and simmer 30 min.
  5. Puree in a blender.
  6. Return to pot, add crème fraîche, cream, yogurt or cheese and lemon juice.
  7. Select seasonings and season to taste, Serve hot or cold
  8. Option 1: Skip first 3 steps. Add vegetables directly to stock.

Option 2: Skip first 3 steps and last 2 steps.  Thicken by slowly adding 1 T cornstarch or arrowroot dissolved in 1 T water.

Option 3: To make a meal add cooked protein after seasoning: leftover chicken or meat, beans, lentils, and 1 C quinoa, bulgur, or couscous.

carbolightplan cookbook 2021