High-fibre, low-GI beans add body to this filling main-course soup from "The GI Diet Made Easy" story in our October 2004 issue, and the whole wheat croutons have a little more fibre than store-bought white croutons.
- Portion size 4 servings
- Credits : Canadian Living Magazine: October 2004
Ingredients
Cayenne Croutons:
Method
Cayenne Croutons:
Using serrated knife, cut bread into bite-size cubes; place in bowl. Drizzle with oil; sprinkle with cayenne pepper. Toss to coat.
Spread on baking sheet; bake in 400°F (200°C) oven or toaster oven until golden, 10 minutes. Let cool. (Make-ahead: Store in airtight container for up to 2 days.)
Meanwhile, in large saucepan, heat half of the oil over medium-high heat; sautee zucchini until golden, about 8 minutes. Add roasted pepper; toss to combine. Transfer to small bowl and set aside.
In same saucepan, heat remaining oil over medium heat; cook onion, garlic, thyme and pepper for 3 minutes. Add beans, stock and water; bring to boil. Reduce heat and simmer, stirring occasionally, for 10 minutes. Let cool.
In blender or food processor, puree soup, in batches, until smooth. Return to pan; stir in reserved zucchini mixture. Heat through. Divide among 4 warmed bowls; top with Cayenne Croutons and sprinkle with parsley.
Nutritional facts <b>Per serving:</b> about
- Sodium 1008 mg
- Protein 10 g
- Calories 240.0
- Total fat 6 g
- Cholesterol 0 mg
- Saturated fat 1 g
- Total carbohydrate 40 g
%RDI
- Iron 21.0
- Folate 37.0
- Calcium 6.0
- Vitamin A 28.0
- Vitamin C 208.0
