PUBLISHED 10/12/2005
Get Cooking: Potassium with a Spoon
Island Vegetable Soup can be served warm or cool and contains 1,486 milligrams of potassium per cup. The recipe below, reprinted from The Tropical Diet, by Lisa Dorfman, R.D. (Food Fitness International, Inc., 2004), serves eight.
Ingredients
1 pound cassava and yams, peeled, and cut into large chunks
Cooking spray
1 small onion, chopped
1 red bell pepper, cut into strips
3 tomatillos, chopped
2 tablespoons fresh ginger, chopped
1/2 cup chopped chives
2 garlic cloves, minced
1 can (14 ounces) whole tomatoes with juice
1 tablespoon chopped basil
1 tablespoon fresh thyme
1 plantain, completely ripe, diced
1 large can (32 ounces) chicken broth
Directions
Steam the cassava and yams over high heat until tender. Remove and set aside.
Heat cooking spray in a sauté pan, then add onion and pepper. Sauté until fragrant, about three minutes.
Add chives, garlic, ginger, and tomatoes, breaking the tomatoes with the back of spoon. Add the basil and thyme and cook covered for an additional 10 minutes over low heat. Season with salt and freshly ground black pepper.
Stir in steamed cassava and yams, plantain, tomatillos, and combine. Add chicken broth and cook for one to two minutes more. The consistency should be like a stew.
Each one-cup serving has: 252 calories; 59 grams of carbohydrate; five grams of protein; one gram of fat.
