Creamy Chestnut Soup

• High Water Content: At nearly 50% water, chestnuts are less calorie-dense than other nuts, providing just 165 kcal per 100g.
• Rich in Complex Carbohydrates: With ~30g of carbs per 100g (mostly complex), chestnuts provide sustained energy, making them an excellent choice for pre- or post-workout meals. They were historically a primary carbohydrate source during winter months in Europe.
• High Fiber: 5g per 100g, promoting satiety, supporting digestion, and helping to regulate blood sugar levels.
• Low in Fat: Only 2.2g of lipids per 100g, compared to 50-60g in most nuts, making them a lighter option for low-fat diets.
• Vitamin-Dense: Rich in B vitamins (including folic acid) for energy metabolism, brain health, and cell growth.
• Mineral-Rich: Provides phosphorus, zinc, magnesium, calcium, and iron for bone health, immunity, and muscle function.
• Supports Hypertension Management: Low in sodium and high in potassium (500mg per 100g), chestnuts help regulate blood pressure and support heart health.
• Digestive Consideration: Raw chestnuts contain tannins, which can cause gastrointestinal discomfort or headaches. Cooking reduces tannin content, making them easier to digest.
• Low Protein: Only 2g per 100g, so pair with a protein source (e.g., nuts or a side of lean meat) for a balanced meal.

Chestnuts are a nutrient-dense source of complex carbs, fiber, and minerals like potassium, supporting energy and heart health.

• 500g chestnuts (fresh, peeled, or pre-cooked; if fresh, roast or boil to peel)
• 4 cups (1L) low-sodium vegetable broth (or chicken broth for added flavor)
• 1 small onion (finely chopped; optional for flavor)
• ½ cup (120ml) unsweetened almond milk (or cow’s milk for non-vegan)
• 1 tbsp olive oil (for sautéing; optional for added richness)
• Pinch of sea salt

• 2 tbsp dried cranberries (chopped, for a sweet-tart contrast)
• Optional: Fresh parsley, chopped chives, or a sprinkle of crispy bacon/ham for non-vegetarian option

1. Prepare the Chestnuts: If using fresh chestnuts, score an “X” on the flat side, roast at 400°F (200°C) for 20 minutes, then peel. Alternatively, boil for 15 minutes and peel. If using pre-cooked chestnuts, skip this step.
2. Cook the Base: In a large pot, heat 1 tbsp olive oil (if using) over medium heat. Add the chopped onion (if using) and sauté for 3-4 minutes until soft. Add the peeled chestnuts and vegetable broth, bring to a boil, then reduce heat and simmer for 15 minutes until the chestnuts are tender.
3. Blend the Soup: Add the almond milk, then use an immersion blender (or regular blender) to puree the soup until smooth and creamy. Adjust seasoning with a pinch of sea salt if needed.
4. Serve: Ladle the soup into bowls, top with chopped dried cranberries, and garnish with parsley, chives, or crispy bacon/ham if desired. Serve warm as a starter, light dinner with a side salad, or as a dip with al dente vegetables like cauliflower florets.
5. Dip Variation: If the soup is thick enough, use it as a dip for raw or lightly steamed vegetables, or as a healthier alternative to béchamel sauce for coating cauliflower.

• Lower-Carb Option: Reduce chestnuts to 300g and add more broth to lower carbs to ~15g per serving, making it more keto-friendly.
• Vegan Option: Use vegetable broth and almond milk; skip bacon/ham garnish.
• Make Ahead: Prepare the soup base in advance and store in the fridge for up to 3 days. Reheat and add garnish just before serving.
• Digestive Tip: Ensure chestnuts are fully cooked to reduce tannins and improve digestibility.
• Storage: Store leftovers in an airtight container in the fridge for up to 3 days or freeze for up to 1 month. Reheat gently before serving.
• Festive Serving: Serve as a starter for holiday meals, pairing with a glass of sparkling water with a cranberry garnish for a festive touch.

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