Quick and Easy Dairy and Fat-Free Colombian Vegetable Soup (Ajiaco Negro)

You can never have too many main course recipes, so give Quick and Easy Dairy and Fat-Free Colombian Vegetable Soup (Ajiaco Negro) a try. For $1.28 per serving, this recipe covers 31% of your daily requirements of vitamins and minerals. One portion of this dish contains approximately 22g of protein, 2g of fat, and a total of 404 calories. This recipe serves 4. This recipe from Serious Eats has 20 fans. It is perfect for Winter. A mixture of russet potatoes, dried fava beans, kosher salt, and a handful of other ingredients are all it takes to make this recipe so delicious. From preparation to the plate, this recipe takes around 30 minutes. It is a good option if you're following a gluten free, dairy free, lacto ovo vegetarian, and vegan diet. Overall, this recipe earns an outstanding spoonacular score of 98%. Users who liked this recipe also liked COLOMBIAN CHICKEN SOUP: AJIACO, Colombian Chicken and Corn Soup (Ajiaco), and Ajiaco: Colombian Chicken and Potato Soup.

Servings: 4

 

Ingredients:

1 medium carrot, peeled and cut into medium dice (about 5 ounces)

1 1/2 cups cooked dried or canned fava beans (see note above), or 1 1/2 cups raw fresh fava beans, divided

1 large ear yellow corn, shucked and cut into 6 pieces crosswise

1/4 cup minced fresh cilantro leaves

1 cup fresh or frozen peas, divided

Kosher salt and freshly ground black pepper

2 large russet potatoes, peeled and cut into 3/4-inch dice (about 1 1/4 pounds)

1 1/2 quarts homemade vegetable stock or an equivalent amount made with Better Than Bouillon vegetable base or No Chicken Base (see note above)

Equipment:

pressure cooker

stove

potato masher

whisk

bowl

Cooking instruction summary:

Procedures 1 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. 2 Bring soup to a simmer. Using a potato masher or a 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.

 

Step by step:


1. 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.

2. Bring soup to a simmer. Using a potato masher or a stick whisk, mash vegetables until broth is thickened but some large pieces still remain.

3. 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.


Nutrition Information:

Quickview
404k Calories
21g Protein
1g Total Fat
79g Carbs
100% Health Score
Limit These
Calories
404k
20%

Fat
1g
3%

  Saturated Fat
0.34g
2%

Carbohydrates
79g
27%

  Sugar
9g
10%

Cholesterol
0.0mg
0%

Sodium
228mg
10%

Get Enough Of These
Protein
21g
44%

Fiber
19g
78%

Folate
305µg
76%

Manganese
1mg
72%

Vitamin A
2990IU
60%

Vitamin B6
0.96mg
48%

Potassium
1605mg
46%

Magnesium
177mg
44%

Vitamin B1
0.63mg
42%

Phosphorus
415mg
42%

Copper
0.75mg
37%

Vitamin C
29mg
36%

Iron
6mg
34%

Vitamin B3
5mg
25%

Vitamin K
22µg
22%

Zinc
2mg
20%

Vitamin B2
0.33mg
19%

Vitamin B5
1mg
14%

Calcium
97mg
10%

Selenium
6µg
9%

Vitamin E
0.24mg
2%

covered percent of daily need
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