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|
|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|
- 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.
|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|