Delightful and refreshing, this chilled soup works as an appetizer, dessert or snack. If using frozen blueberries, cover the pan in Step 1 to bring the cold blueberry mixture to a boil more quickly.
| Prep Time: | 20 minutes |
| Ready in: | 5 hours 20 minutes |
| Yield: | 8 servings, about 1/2 cup each |
| Ease of Prep: | Easy |
| Recipe Ingredients | |
| 4 cups fresh or frozen (not thawed) blueberries , plus more for garnish | |
| 2 cups water | |
| 1 whole cinnamon stick | |
| 2 tablespoons honey , or more to taste | |
| 1 tablespoon chopped fresh ginger | |
| 2 cardamom pods (optional) | |
| 2 tablespoons cornstarch | |
| 1/3 cup low-fat milk | |
| 1 cup 4 teaspoons reduced-fat sour cream , divided | |
Recipe Directions
- Combine blueberries, water, cinnamon stick, honey, ginger and cardamom pods (if using) in a large saucepan. Bring to a boil, stirring occasionally. Reduce heat and simmer, stirring, until most of the blueberries have burst, 1 to 2 minutes. Remove the cardamom pods and cinnamon stick. Puree the soup in 2 batches in a blender until smooth (use caution when pureeing hot liquids). Place a fine sieve over the pan and pour the soup through it back into the pan, straining out any solids. (Discard the solids.)
- Whisk cornstarch and milk in a measuring cup until smooth. Whisk into the blueberry mixture. Bring the soup to a boil over medium heat, stirring. Boil, stirring constantly, until the soup thickens slightly, about 1 minute. Remove from the heat and let cool for 10 minutes. Transfer to a bowl, loosely cover and chill until cold, at least 5 hours or up to 2 days.
- Just before serving, whisk 1 cup sour cream into the soup and ladle into bowls; top each serving with 1/2 teaspoon sour cream and swirl decoratively into the soup. Garnish with additional blueberries, if desired.
Prepare through Step 2 and chill for up to 1 day. The finished soup will keep in the refrigerator for up to 5 days.
Health Advantages: healthy weight, low calorie, low carb, low sat fat, low cholesterol, low sodium, heart healthy, diabetes appropriate.
| Nutrition Information | ||||||||
| Servings Per Recipe: 8 | ||||||||
| Amount Per serving | ||||||||
| Calories: | 115 cal | Carbohydrate Servings: | 1 | |||||
| Carbohydrates: | 19 g | Dietary Fiber: | 2 g | Cholesterol: | 14 mg | |||
| Fat: | 4 g | Sodium: | 21 mg | Saturated Fat: | 3 g | |||
| Protein: | 2 g | Potassium: | 104 mg | Monounsaturated Fat: | 1 g | |||
| Exchanges: | 1 fruit, 1 fat | |||||||
4 |
