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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Juan was driving down a country lane in his pickup when suddenly a chicken darted into the road in front of him. He slammed on his brakes, but realized that the chicken wasspeeding off down the road at about 30 miles an hour. Intrigued, he tried to follow the bird with his truck, but he couldn`t catch up to the accelerating chicken. Seeing itturn into a small farm, Juan followed it. To his astonishment, he realized that the chicken had three legs. Looking around the small farm, he noticed that ALL of thechickens had three legs.The farmer came out of his house, and Juan said, "Three-legged chickens? That`s astonishing!"The farmer replied, "Yep. I bred `em that way because I love drumsticks."Juan was curious. "How does a three-legged chicken taste?"The farmer smiled. "Dunno. Haven`t been able to catch one yet."

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