How to Make Flavorful Low Fat Soups
Lose The Fat But Keep The Flavor With These Helpful Tips
Feb 4, 2009
There are a number of tricks you can use to bring flavor to a soup without adding a lot of fat. Soup is very flexible because it can be tasted and the seasonings adjusted as it simmers so it is difficult to go wrong.
Equipment
Starting with decent equipment is essential: a pot with a heavy bottom for simmering and a blender or a hand-held immersion blender for pureeing are all that is required for most soups. An enameled cast-iron pot is ideal but any large pot with a tight-fitting lid will work.
Stock
Stock is the foundation upon which a good soup is built. Therefore, it is important to use the best stock possible. Homemade stocks are usually the most flavorful option. It can be cooled and the fat skimmed, leaving a virtually fat free broth. However, many people do not have time to make their own stock so there are many decent boxed and canned stocks available in chicken, beef or vegetable flavor. Choose ones that are fat free and low in sodium so when the soup reduces, the finished product isn't too salty. Salt can be added to taste at the end of cooking.
Building Flavor
The key to a delicious soup without a lot of fat is to build the flavor with aromatic ingredients such as garlic, onions, shallots, herbs and spices. Start with a small amount of oil in the bottom of the pot (about 2 to 3 teaspoons). Heat oil on medium and add chopped onion and garlic. Cooking them slowly will keep them from burning and allow the onions to caramelize, adding flavor. Adding fresh herbs or spices will build the flavor further, creating a base for the addition of stock and vegetables.
Other fat-free additions that will boost flavor include wine, sherry, cognac, soy sauce, fruit juices, vinegars and Worcestershire sauce.
Thickening Soups
To thicken soups without adding fat, look to ingredients such as breadcrumbs, cooked beans (such as cannellini beans), lentils or cooked potatoes. Substitute fat-free evaporated milk for heavy cream to thicken cream-based soups.
Garnishes
The garnish on a soup can elevate it from an ordinary dish to an outstanding one. A few ideas:
- Oven baked herbed croutons
- A few drops of flavored oil such as curry or truffle oil (used in moderation, it will not add significantly to the fat content of the soup)
- Fresh herbs
- A tablespoon of grated aged cheese (eg. cheddar or parmesan)
- A spoonful of low-fat sour cream
A Recipe for Soup
The techniques in this recipe can be used as a template for other low-fat soups such as tomato, mushroom and asparagus. Adjust seasonings to complement the ingredients on hand.
Low-Fat Butternut Squash Soup
Makes 7 to 8 cups of soup
- 2 teaspoons vegetable oil
- 1 onion, chopped
- 1 clove garlic, chopped
- 1 teaspoon dried thyme
- 1 Tablespoon chopped fresh sage
- 1 teaspoon chopped fresh rosemary
- 1 apple, peeled, cored and cut into cubes
- 1 medium butternut squash, peeled and seeds removed and cut into 1" cubes (about 3 cups of squash)
- 6 cups low-sodium, fat-free chicken stock or vegetable stock
- Salt and pepper, to taste
- Sage Brown Butter Garnish (see below)
Directions:
- In a large pot, heat oil and add onion and garlic. Sauté until softened, about 5 minutes. Add herbs and cook for another 30 seconds.
- Add apple, butternut squash and stock. Cover and simmer on medium for 30 minutes.
- Let mixture cool and puree until smooth in a blender or with an immersion blender. Return to heat and simmer uncovered for another 15 minutes.
- Season soup with salt and pepper to taste and garnish each serving with sage butter.
Sage Brown Butter Garnish
- 2 Tablespoons unsalted butter
- 8 medium sized fresh sage leaves
In a small saucepan on medium heat, melt butter and add sage leaves. Cook until leaves are crisp and butter is beginning to brown. Garnish each serving of soup with a crispy sage leaf and a few drops of brown butter.
 |
