From the AICR Test Kitchen
Welcome the New Year with a soup that helps you embrace your healthful resolutions. Roasted Red Pepper and Corn Soup is bursting with flavor, yet has only 137 calories per serving.
You'll get plenty of vitamin C, an antioxidant, from the tomatoes and the red peppers (1/2 a medium size pepper per serving gives you more than half of the Recommended Daily Intake). The tomatoes also provide lycopene, found to be protective against prostate cancer.
Sweet onion and garlic boost this soup's phytochemical content with organosulfide compounds. With added flavor from green herbs and sweet corn kernels, you won't need to add salt. Enjoy as a warming winter lunch item with some whole-grain bread, or serve as the first course for dinner. Research shows that eating soup before a main course helps to curb an appetite so you can stick to smaller portions of other foods for better weight control.
Roasted Red Pepper and Corn Soup
Photo reprinted from the New American Plate Cookbook, copyright 2005 American Institute for Cancer Research
2 red peppers, seeded and quartered
1 lg. sweet onion, peeled and cut into 1/2-inch wedges
2 garlic cloves, peeled and halved
1/2 tsp. dried thyme
1 Tbsp. extra-virgin olive oil
2 cups fat-free, reduced-sodium chicken broth
1 can (15.5 oz.) Italian-style plum tomatoes in juice
1¼ cup fresh or frozen corn kernels
Freshly ground black pepper
1/4 cup cilantro leaves or coarsely chopped fresh basil leaves, loosely packed, for garnish
Preheat oven to 400 degrees. In 13 x 19-inch baking dish, combine peppers, onion, garlic, thyme
and olive oil and toss to coat vegetables. Bake for 35-40 minutes, stirring occasionally, until vegetables are tender and lightly browned. Cool slightly. In large pan, place roasted vegetables and stir in chicken broth and tomatoes with juice.
Working in batches, purée mixture in blender or food processor (or with immersion blender). Transfer purée to large pot over medium heat and bring to simmer. Add corn and simmer about 3 minutes, until heated through. Season to taste with pepper. Ladle into bowls, garnish with cilantro or basil, if desired, and serve.
Makes 4 servings.
Per serving: 137 calories, 4 g total fat (<1 g saturated fat), 27 g carbohydrates, 5 g protein, 4 g dietary fiber, 294 mg sodium.