Over the Christmas holiday at Chez Chef, we found ourself with pre-shelled, pre-cooked chestnuts, a half an onion, and an apple. We kept looking at these three things and thinking “Hrrmm, those really seem to want to go together.” So we let them be together, in what turned out to be an incredible, and extremely easy, pureed soup! This delicious soup has only a few ingredients, the alchemy is in how they blend together.
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This is a true Costco recipe; all of the main ingredients can be had from Costco! In particular we use the Guiltless Gourmet organic roasted and pre-shelled chestnuts, which Costco sells in packs of four pouches for just $7.50 per four-pack!
And chestnuts are so good for you! According to Medicine Net, “Chestnuts are rich in dietary fibers, minerals, good fats, vitamins, antioxidants and other important nutrients. They are also low in fat and high in vitamin C and are more similar to fruits than other nuts.”
Specifically, Medicine Net goes on to elaborate about all of the great benefits of chestnuts:
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“Chestnuts are loaded with dietary fiber, which encourages the growth of healthy bacteria in the intestines. Dietary fiber also stimulates a wave-like motion in the intestines, helping your body with bowel movements and preventing inflammation and discomfort.
The high vitamin C content in chestnuts boosts the immune system by:
Increasing the production of white blood cells
Identifying and neutralizing free radicals inside the body before they cause oxidative stress in healthy cells
Apart from vitamin C, chestnuts also have antioxidants and other trace minerals like copper which are also great for immune system health.
Chestnuts are chock-full of good fats, which help:
Balance cholesterol
Reduce inflammation
Lower the risk of atherosclerosis
Prevent the formation of blood clots
These health benefits can help you protect yourself from heart attack, stroke and other heart diseases.
Chestnuts have a low glycemic index and are rich in fiber, making them an ideal option for uncontrolled blood sugar levels. Eating a high-fiber diet helps you avoid sudden blood sugar spikes by ensuring that your body absorbs the starches slowly. This is especially beneficial for people with diabetes.
The copper and magnesium in chestnuts play a crucial role in maintaining bone health:
Copper improves the absorption of iron, which helps bone growth and development and boosts the immune system.
Magnesium improves bone mineral density along with other health benefits.
Chestnuts are therefore helpful in preventing or slowing the onset of many age-related disorders, such as osteoporosis.
Free radicals in the body can cause healthy cells to mutate, resulting in cancer and other chronic illnesses. Chestnut contains manganese and other antioxidants that fight these free radicals. Manganese also helps prevent blood clotting issues.
The potassium content in chestnuts can help manage blood pressure by:
Controlling the movement of water in the body
Alleviating the effects of sodium by increasing blood flow and releasing the pressure on constricted blood vessels and arteries”
How often can a recipe be said to be easy, delicious, and so full of health benefits! Plus they are low fat and low calorie. One pouch of chestnuts, with about 20 chestnuts, is about 320 calories. If you consider this recipe to be 4 servings that’s 80 calories per serving plus whatever a quarter of an apple and an eighth of an onion add, plus the negligible amount from the broth and the vegan butter used for sautéing the onion. (Note: We don’t provide servings per recipe, or serving sizes, because that’s an artificial construct – what may be 4 servings to you may be 1 serving to someone else.)
Super-Easy Super-Yummy Chestnut Apple Onion Soup
Ingredients
1 package roasted, pre-shelled chestnuts, or about 20 chestnuts, halved or chopped
1/2 small or medium onion, diced
One small to medium sized apple, chopped
3 cups vegan chicken broth
2 tablespoons butter
1/2 teaspoon thyme
A few grinds or dashes salt and pepper
Directions
Melt butter and sauté onions until translucent.
Add the chopped chestnuts and sauté for five minutes.
Add the chopped apple and sauté five minutes more.
Stir in the thyme, salt and pepper.
Stir in the broth.
Cover and simmer for 30 minutes.
Remove from heat and purée with a stick (immersion) blender until smooth, or cool a bit and blend in batches in a blend until smooth.
We garnished this with a grind of fresh nutmeg and a few drops of organic pure pomegranate syrup, but it is truly amazing without the garnish. As in, when we first tasted it after blending it, our knees almost buckled, it’s that good!
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