Yogurt Soup With Spelt, Cucumbers and Watercress

 

By MARTHA ROSE SHULMAN

A summer soup with a lot of texture and crunch, this is both substantial and refreshing.

1/2 cup spelt, farro or wheat berries, preferably soaked for an hour or more and drained (don’t worry if you haven’t done this, although they make take longer to cook)

2 cups water

Salt to taste

1 quart plain low-fat or whole-milk yogurt (free of gums and stabilizers) or buttermilk, or a mixture of the two

2 ripe but firm tomatoes, cut in small dice

1 cup finely chopped seeded cucumber (no need to seed if using Persian or European cucumbers)

1 small bunch watercress, thick stems discarded, coarsely chopped

1 to 2 garlic cloves (to taste), finely minced or puréed with a little salt in a mortar and pestle

2 tablespoons freshly squeezed lemon juice

3/4 cup cold water (more as desired)

1/4 cup finely chopped dill, parsley, mint or cilantro

2 tablespoons snipped chives

Freshly ground pepper to taste

3 or 4 radishes, thinly sliced, for garnish

1. Combine the spel****er and salt to taste, and bring to a boil. Reduce the heat, and simmer about 50 minutes to an hour until tender and some of the kernels have begun to splay. Remove from the heat, drain and set aside.

2. While the spelt is cooking, place the cucumber in a bowl and sprinkle with salt. Toss and place in a strainer set over the bowl. Allow to drain for 30 minutes. Rinse well, and drain on paper towels.

3. Combine all the ingredients except the radishes. Season to taste with salt and pepper. Chill for two hours or longer. Serve, garnishing each bowl with the sliced radishes.

Yield: Serves six.

Advance preparation: You can make this several hours to a day before serving. It will keep for three or four days in the refrigerator.

Nutritional information per serving (six servings): 166 calories; 2 grams saturated fat; 0 gram polyunsaturated fat; 1 gram monounsaturated fat; 10 milligrams cholesterol; 25 grams carbohydrates; 2 grams dietary fiber; 126 milligrams sodium (does not include salt to taste); 12 grams protein

Martha Rose Shulman is the author of "The Very Best of Recipes for Health."

Watermelon Gazpacho

By MARTHA ROSE SHULMAN

This is adapted from a watermelon and tomato soup in Anya von Bremzen’s wonderful book "The New Spanish Table." I’ll admit that I was skeptical about this recipe when I tried it, but it turned out to be a delicious surprise. The celery brings this combination together, so don’t leave it out.

4 cups cubed seedless watermelon, about 1 1/4 pounds

1 pound ripe tomatoes, quartered or cut into sixths

2 to 3 tablespoons fresh lemon juice, to taste

2 tablespoons extra virgin olive oil

Generous 1/2 cup chopped celery (2 ounces)

Salt and freshly ground pepper

Thin celery slices or sticks for garnish

1. Working in batches, purée all of the ingredients except the garnish in a blender for two minutes or longer until frothy and smooth. Taste and adjust seasonings, making sure you have used enough salt and lemon juice for a vivid flavor. Transfer to a bowl, and chill for several hours. Taste and adjust seasonings. Serve, garnishing each bowl with thinly sliced celery or, if serving in glasses, with a thin lengthwise slice of celery stick.

Yield: Four to six regular servings, or 8 to 12 aperitifs.

Advance preparation: You can serve this soup the day after you make it. Leftovers are good for two or three days.

Nutritional information per serving (four servings): 130 calories; 1 gram saturated fat; 1 gram polyunsaturated fat; 5 grams monounsaturated fat; 0 milligrams cholesterol; 17 grams carbohydrates; 2 grams dietary fiber; 19 milligrams sodium (does not include salt to taste); 2 grams protein

Martha Rose Shulman is the author of "The Very Best of Recipes for Health."

 Now Watermelon soup  !!! tthat s a new  one I NEVER would have tried wihout U   Ruthie !   


The new recipes sound GREAT .   The only modification id make  for those tryingto lose weight   ( without a DS )  is  .. leave out the olive oil !    Butter buds  and  organic free range chicken stock gives U better TASTE   and half the calories lol  .... 

LOL!!   Glad you liked them!!  I don't take credit for anything but copy & pasting in a moment of heat induced inspiration.  rofl!!   I thank you for the butterbuds & REAL chicken stock substitutions, dahlink.  If that's ALL you saw that could be done better, I think I'll invest in the author's cookbook.  Maybe you should too!  Make your modifications and re-publi**** "The Very Best of Ava's Recipies for Bariatric Health."  You'd make a mint.  I get the first one autographed and free.  :-P

Martha Rose Shulman is the author of "The Very Best of Recipes for Health."

Sound of gnashing teeth here.... if only I had the time to try some of these recipes.  I come home dead tired each night and only want something fast and easy.

Oh noooooooo!   I was hoping they'd be quick and easy enough for you.   No cooking involved in chilled soup anyway!  ;-)  I wonder if they could be frozen without ruining them...  Should I send a Care package on dry ice?  lol

nah. How 'bout you just come visit and I'll take vacation and we can cook (and eat) together???
Just try and figure out how to use tomatoes and cukes so that we can "shop" out of the garden.
tracey

LOL - would love to try and make that happen.  :-)  But, I seriously wouldn't hold my breath... or at least only hold it until Oct. 1st when I find out which way I'm jumping (or not). 

Tomatoes and cukes go in gazpacho so we're already ahead of the game!