Fresh Fruit Soup
PREPARATION: 30 MINUTES, PLUS 1 HOUR CHILLING, COOKING: NONE
1 cup (250 ml) unsweetened pineapple juice
2 cups (500 ml) unsweetened orange juice
1/2 cucumber, diced
1/4 red onion, finely chopped
1 small red pepper, seeded and chopped
1/2 red chile, seeded and chopped
juice of 1 lime
1/2 teaspoon (2 ml) superfine sugar
1 large mango
10 white grapes
1 firm pear
2 passion fruit
1 tablespoon (15 ml) chopped fresh mint
2 tablespoons (30 ml) chopped fresh cilantro leaves
sprigs of fresh mint, to garnish
1 Combine the pineapple juice, orange juice and 1 cup (250 ml) water in a large bowl. Add the cucumber, onion, pepper, chile, lime juice and sugar and stir well. Cover and place in the refrigerator to chill for 1 hour, to allow the flavors to develop.
2 Cut and dice the mango flesh and add to the soup. Halve the grapes and core and dice the pear, then add to the soup. Cut the passion fruit in half, scoop out the flesh with a teaspoon and stir into the soup. Add the chopped mint and cilantro.
3 Ladle the soup into bowls and garnish with mint sprigs. Serve at once.
+ Purée the soup (without the passion fruit pulp) in a blender or food processor to make a vitamin-packed refreshing drink any time of year.
Each serving provides
148 calories, 3 g protein, 1 g fat (0 g saturated fat), 33 g carbohydrate (30 g sugars), 5 g fiber, 20 mg sodium
HEALTHY EATING Nutritionists recommend a daily quota of seven or more servings of fruits and vegetables for optimum health and well-being. This soup is a great way to help you meet this target.
STUDIES into the incidence of bowel cancer within different population groups suggest that people who eat more fruits and vegetables are less likely to get this disease.
|Fresh Fruit Soup|