Along with vegetables, fruits make up a group of essential foods to maintain a healthy diet. There are countless recipes to prepare and taste one or the other: raw – naturally -, in salads, baked, on skewers, canned, boiled, blended, and even in soup. With a unique flavor, ranging from syrupy sweet to a slightly sweet touch, a surprising texture, and colors, fruit soup is made as a starter, first course, and dessert. In some cases they are served hot; in most, cold; but they rarely leave diners indifferent. This article compiles four recipes for fruit soup to make at home and reviews its main nutritional qualities.
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Cherry soup
This is a traditional Central European recipe that is prepared with cherries, although it can be made with other fruits, especially red berries. Originally, it is eaten cold, as an aperitif or first course, but it can also be served as a dessert.
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- To make it you need: pitted cherries, water, sugar, cream, lemon juice, cornstarch, salt, and spices (such as cloves and cinnamon).
- The spices are boiled in 150 ml of water for five minutes. Strain and reserve. In a larger saucepan, cook half a kilo of cherries in 700 ml of water. The juice of half a lemon, 50 grams of sugar, and a pinch of salt is added. The water that had been boiled along with the spices is also added. When this mixture begins to boil, lower the heat and let the cherries soften with the heat. After about 10 minutes of boiling, turn off the heat and let it rest. Meanwhile, mix 20 grams of cornstarch with the cream in a bowl (100 ml of cream are used for whipping and another 100 ml of cream for cooking). When this mixture no longer has lumps, it is poured into the water with the cherries, and the whole is boiled for three or four minutes. Withdraws from the fire,
- The cherry is rich in carbohydrates, especially fructose, although its caloric value is moderate compared to other fruits. It provides significant amounts of fiber, which improves intestinal transit. With regard to its vitamin content, provitamin A and vitamin C are present in small amounts.
2. Strawberry soup
Lighter than the previous recipe, this strawberry soup is also eaten cold and can be served as a unique appetizer or as a delicious dessert.
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- The ingredients that are needed are the following: fresh strawberries, sugar, water, lemon juice, and a few mint leaves.
- First, you have to wash and chop 350 grams of strawberries. They are placed in a saucepan and 400 ml of water, 150 g of sugar, and 100 ml of lemon juice are added. Take the saucepan over moderate heat, until the mixture begins to boil. Boil for four minutes and remove from heat until it drops to room temperature. Mint leaves are chopped, sprinkled with the liquid and the whole is placed in the refrigerator for three or four hours. After that time, the soup is strained. The strawberries are divided into glasses or bowls, the liquid is poured on top and decorated with some whole mint leaves.
- Strawberries are low in calories. Its most abundant component, after water, are carbohydrates (fructose, glucose, and xylitol). Its fiber contribution stands out. Regarding other nutrients and organic compounds, strawberries are a very good source of vitamin C and citric acid, salicylic acid (anti-inflammatory and anticoagulant action), malic and oxalic acid, and potassium.
3. Orange soup (with carrot)
This is a recipe that is very popular in Mexico and that in its original version includes an ingredient that is difficult to find in other countries, such as agave honey. The agave is the plant with which tequila is made. Unlike previous fruit soup, this recipe is served hot as a first course.
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- To prepare it, you need: oranges to make juice, carrots, onion, honey, chicken broth, water, and salt.
- You start by cooking an onion ( peeled and sliced) and three carrots (peeled and in pieces) in three cups of water. Once it comes to a boil, lower the heat and continue cooking until the carrot is tender. The water is drained, to remain with the carrots and the onion that are crushed with the help of the blender, while two cups of natural orange juice are added. If the oranges are not very sweet, add a tablespoon of honey. Four cups of chicken broth are poured into a saucepan, the orange, carrot, and onion mixture is added and a pinch of salt is added. You have to stir well, so that the whole is mixed, and heat over medium heat until it boils. It is served hot.
- Of the composition of the orange, its low energy value stands out. Thanks to its high water content and its wealth of vitamin C, folic acid. And minerals such as potassium, magnesium, and calcium. The latter is hardly absorbed by the body. It contains appreciable amounts of beta-carotene, responsible for its typical color. And known for its antioxidant properties, in addition to malic, oxalic, tartaric, and citric acids. The latter enhances the action of vitamin C.
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Kiwi soup
This is the simplest recipe of all. It is a sweet soup that is served cold and that, in general, is used to make a combined dessert, such as ice cream or fruit sorbet.
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- You only need two or three fresh kiwis, prepare a light syrup and a few drops of lemon.
- First, water and sugar are boiled to make a light or “loose strand” syrup (the ratio is 300 grams of sugar for every liter of water). To know that the consistency is correct, you have to dip your fingers in the syrup: when they are separated. A thread is formed that breaks when it is one centimeter in length. The kiwis are peeled, chopped, and poured into this syrup. The mixture is crushed, a few drops of lemon are added and when it is at room temperature. It is placed in the refrigerator for at least a couple of hours. The consistency, flavor, and color of this soup are perfect to pair with a peach and raspberry sorbet or a strawberry sorbet and serve as a fruity dessert.
- The main component of kiwi is water. It is of moderate caloric intake, due to its amount of carbohydrates. Its vitamin C content stands out, more than twice that of an orange, and B vitamins, including folic acid. It is rich in minerals such as potassium, magnesium, and fiber, soluble and insoluble, with a powerful laxative effect.
