Recipe by Roberta L. Duyff, MS, RDN, FAND,
A Scandinavian favorite, fruit soup — called fruktsoppa in Swedish — can be made with most
any dried fruit you have on hand: dried apples, dried apricots, dried cherries,
dried currants, dried dates, dried mango, prunes (dried plums), raisins and
more. Enjoyed for breakfast, snack, or dessert, this soup delivers plenty of
nutrition and sweetness without adding sugar.
cup finely-chopped dried apples
cup finely-chopped dried apricots
cup dried cranberries or cherries
cup pitted finely-chopped dried plums (prunes)
cup raisins or currants
medium orange, grated and juiced
2 tablespoons pearl tapioca
tablespoon peeled and minced ginger root
star anise or 1/2 teaspoon crushed fennel seed
cup pomegranate juice, cranberry-apple cocktail, or apple juice
fat-free yogurt, for garnish
the dried apples, dried apricots, dried cranberries, dried plums, and
raisins in a large saucepan. Mix in grated orange and orange juice, tapioca,
ginger root, cinnamon stick, and star anise.
- Add the
water; bring to a boil; lower heat to medium low and simmer for about 20
to 30 minutes until the fruit is tender.
in the pomegranate juice; heat for 5 minutes. Remove the cinnamon stick
and star anise.
warm or cold, topped with a dollop of yogurt.
- As a variation, use an equivalent amount of any
mixture of dried fruits.
desired, slightly cool some of the simmered fruit mixture. Purée it with
an immersion blender, then return it to the soup.
Serves 8 (Serving size: about 3/4 cup)
140; Calories from fat: 0; Total fat: 0g; Saturated fat: 0; Trans fat: 0g;
Cholesterol: 0mg; Sodium: 20mg; Total carbohydrate: 36g; Dietary fiber: 2g;
Sugars: 26g; Protein: 1g