Consommé
INTRODUCTION
Consommé is a classic French broth that is clear, richly flavored, and often considered a culinary delight. It can be enjoyed on its own or used as a base for various dishes. This healthy version of consommé is not only packed with flavor but also low in calories, making it a great choice for anyone looking for a lighter option in their meal plans. It is incredibly easy to prepare, making it perfect for quick weeknight dinners or meal prep for the week ahead.
WHY YOU WILL LOVE THIS RECIPE
This delectable dish is not just a treat for your taste buds; it also aligns well with healthy eating goals. With the combination of fresh vegetables and a rich broth, this consommé provides a balanced meal that is low in calories and high in flavor. It’s also great for meal prep, allowing you to prepare several servings at once and enjoy them throughout the week. Plus, this soup is gluten-free and diabetic-friendly, making it a suitable option for a variety of diets.
HOW TO MAKE Consommé
EQUIPMENT NEEDED
- Small to medium saucepan
- Blender
- Strainer
- Medium saucepan
Ingredients You’ll Need
- 3 Roma tomatoes
- 1/4 of a large onion, white or yellow
- 1 large garlic clove, or two small cloves, peeled
- 2 chile guajillos, cleaned and seeded (or substitutes: New Mexico, Ancho or Pasilla Pepper, Pasilla, or Puya)
- 2 cups broth (beef, chicken, or vegetable)
- 1/2 teaspoon dried oregano
- 1/2 teaspoon salt
- 1/2 teaspoon black pepper
- 1 tablespoon oil
STEP-BY-STEP INSTRUCTIONS
- In a small to medium saucepan, add the Roma tomatoes, onion, garlic clove, chile guajillos, broth, dried oregano, salt, and black pepper. Cook for 15 minutes over medium heat.
- Add the guajillos to a blender with 1 cup of the cooking liquid. Puree well and strain through a fine sieve to remove any pulp.
- In the blender, combine the rest of the cooked vegetables and the remaining cooking liquid; puree again until you reach your desired texture.
- In a medium saucepan, heat 1 tablespoon of oil over medium heat. Carefully add the pureed sauce to the hot oil, cooking on low heat for 10 to 15 minutes until the flavors incorporate and the sauce thickens.
- Taste and adjust seasoning as necessary. Serve hot over tacos dorados, sopes, gorditas, or tostadas. Let cool before storing in the refrigerator for 3 to 4 days or freeze for 2 to 3 months.
HOW TO SERVE Consommé
Consommé can be served in a variety of ways. One great suggestion is to enjoy it as a warm soup on its own, paired with fresh herbs for an extra burst of flavor. You can also drizzle a little olive oil on top for added healthy fats, which can help keep you full. When portioning out your soup, a serving size of about one cup is perfect for maintaining a healthy diet, especially if you are watching your calorie intake.
STORAGE & FREEZING: Consommé
This soup is convenient when it comes to storage. You can keep your prepared consommé in the refrigerator for up to four days, making it an excellent choice for meal prep. If you want to keep it longer, freeze your consommé in airtight containers. It can last in the freezer for about two to three months. Just remember to label the containers with the date so you can track their freshness.
SERVING SUGGESTIONS
To make your meal even healthier, serve your consommé with a side salad filled with leafy greens, colorful vegetables, and a light vinaigrette. This combined approach offers a well-rounded meal that is low in calories but rich in nutrients.
VARIATIONS
- Healthier Version: You can substitute regular broth with low-sodium broth to cut down on salt, or you may create your own homemade broth for a fresher taste.
- High-Protein Version: Add shredded chicken or tofu on top of your consommé for an extra protein boost. This will transform your dish into a hearty high-protein meal that’s excellent for muscle recovery and weight loss.
- Air Fryer Version: If you want to make a crispy topping, you can use the air fryer to crisp some tortilla strips to sprinkle on top of your soup. This will add texture without adding too many calories. You can also air fry your vegetables slightly before adding them to the broth for an added depth of flavor.
FAQs
1. Is consommé healthy?
Yes, consommé can be a very healthy dish. It is low in calories and offers a good amount of vitamins from the vegetables used.
2. How can I store leftover consommé?
Leftover consommé can be stored in an airtight container in the refrigerator for up to four days. You can also freeze it for a longer shelf life.
3. Is consommé gluten-free?
Yes, this recipe is gluten-free as it does not contain any wheat or gluten ingredients. Just ensure your broth is also certified gluten-free.
4. Can I use different types of broth?
Absolutely! Vegetable, beef, or chicken broth can all work beautifully in this recipe, giving you different flavor profiles to enjoy.
MAKE-AHEAD TIPS FOR Consommé
One of the wonderful aspects of this consommé recipe is its suitability for meal prep. You can prepare it in advance and store it in portions, making it easy to heat up for quick lunches or dinners during a busy week. Simply follow the recipe, allow it to cool, and divide it into portions before storing them in the fridge or freezer. That way, you’re set for several nutritious meals, saving you both time and effort in the kitchen. Including this delicious, healthy consommé in your weekly meal prep can help you stay on track with a balanced diet.
Consommé
Ingredients
Method
- In a small to medium saucepan, add the Roma tomatoes, onion, garlic clove, chile guajillos, broth, dried oregano, salt, and black pepper. Cook for 15 minutes over medium heat.
- Add the guajillos to a blender with 1 cup of the cooking liquid. Puree well and strain through a fine sieve to remove any pulp.
- In the blender, combine the rest of the cooked vegetables and the remaining cooking liquid; puree again until you reach your desired texture.
- In a medium saucepan, heat 1 tablespoon of oil over medium heat. Carefully add the pureed sauce to the hot oil, cooking on low heat for 10 to 15 minutes until the flavors incorporate and the sauce thickens.
- Taste and adjust seasoning as necessary.
- Serve hot over tacos dorados, sopes, gorditas, or tostadas.