Quick and Easy Dairy- and Fat-Free Colombian Vegetable Soup (Ajiaco Negro) Recipe - 华体会体育推荐

This quick and easy dairy-free, fat-free Colombian vegetable soup comes out creamy and comforting thanks to the natural thickening power of potatoes. No added cream, milk, or butter means that the soup shines with vegetable flavor from peas, fava beans, and carrots. The stovetop version takes about 45 minutes of hands-off work while thepressure cookercan cut that time down to under half an hour.

Why this recipe works:

Fat-free and dairy-free means that the vegetables' flavors really come through in the finished dish.
There's no sweating or sautéing at all in this recipe, which means that the only real work is chopping vegetables.

Note:To cook without a pressure cooker, combine ingredients in step 1 in a large Dutch oven on the stovetop. Cover and simmer until vegetables are completely tender, about 30 minutes. Proceed with recipe as instructed. I strongly advise against purchasing any store-bought vegetable stocks as they are universally sub-standard.Homemade vegetable stockor an equivalent amount made with Better Than Bouillon vegetable base or No Chicken Base are the way to go.

Vegetables Are the Star of This Fat-Free, Dairy-Free, 30-Minute Creamy Colombian Soup

Recipe Facts

5

(1)

Active:10 mins

Total:30 mins

Serves:4 to 6 servings

Rate & Comment

2large黄褐色马铃薯, peeled and cut into 3/4-inch dice (about 1 1/4 pounds)
1mediumcarrot, peeled and cut into medium dice (about 5 ounces)
1cupfresh orfrozen peas, divided
1 1/2 cups cooked dried or canned fava beans (see note), or1 1/2cupsraw fresh fava beans, divided
1large earyellow corn, shucked and cut into 6 pieces crosswise
1 1/2quartshomemade vegetablestockor an equivalent amountmade with Better Than Bouillon vegetable baseor No Chicken Base (see note)
Kosher saltand freshly ground black pepper
1/4cupminced fresh cilantro leaves

Combine potatoes, carrots, half of peas, half of favas, corn, and vegetable stock (or water with stock base) in a pressure cooker. Bring to high pressure and cook for 15 minutes. Release pressure by running a stovetop pressure cooker under cold tap water or by using the quick steam release on an electric pressure cooker.
把汤煮。使用马铃薯搅碎机或stick whisk, mash vegetables until broth is thickened but some large pieces still remain. Add remaining fresh peas and fava beans and simmer until cooked through, about 5 minutes. Season to taste with salt and pepper and serve, making sure to include one piece of corn in each bowl (along with a fork to pick it up), and sprinkline each serving with cilantro.

Special equipment

Electric or stovetop pressure cooker

This Recipe Appears In

Vegetables Are the Star of This Fat-Free, Dairy-Free, 30-Minute Creamy Colombian Soup

Nutrition Facts(per serving)
188	Calories
1g	Fat
38g	Carbs
9g	Protein

Nutrition Facts
Servings: 4 to 6
Amount per serving
Calories	188
% Daily Value*
Total Fat1g	1%
Saturated Fat 0g	1%
Cholesterol0mg	0%
Sodium921mg	40%
Total Carbohydrate38g	14%
Dietary Fiber 7g	24%
Total Sugars 5g
Protein9g
Vitamin C 14mg	68%
Calcium 49mg	4%
Iron 2mg	13%
Potassium 756mg	16%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.