The
versatility of summer squash makes it a welcome addition to many meals. The
tasty soup recipe below features summer squash as the main ingredient. It’s
perfect with a salad for a light summer lunch, or serve it before your main
course for a healthy, satisfying dinner.
Curried Summer Squash Soup (Phase 1)
Description
This flavorful soup gets its smooth texture from yogurt and pureed chickpeas, which also offer a nice hit of protein. It can be served chilled or warm.
Serves 4
Ingredients
1 tablespoon extra-virgin olive oil
2 teaspoons curry powder
2 medium yellow squash, chopped (3 cups)
1 large onion, coarsely chopped
3 cups lower-sodium chicken broth
1 (15.5-ounce) can chickpeas, rinsed and drained
Salt and freshly ground black pepper
1/2 cup low-fat or nonfat plain yogurt
2 tablespoons chopped fresh basil
Instructions
In a large saucepan, heat oil over medium-high heat. Add curry powder and cook, stirring, until fragrant, about 30 seconds. Stir in squash and onion, cover, and reduce the heat to medium. Cook, stirring occasionally, until squash is softened, about 8 minutes.
Add broth and chickpeas, bring to a simmer, and remove from the heat. Transfer 2 cups of the soup to a blender and puree until smooth. Return pureed soup to the pan with the rest of the soup and stir to combine. Season with salt and pepper to taste.
Transfer soup to a covered container and refrigerate until chilled, about 45 minutes.
Divide soup among 4 bowls, top with a dollop of yogurt and a sprinkling of basil, and serve.
Nutritional information:
Per 1 ½ cup serving:
200 calories
5 g fat (0.5 g sat)
30 g carbohydrate
10 g protein
6 g fiber
690 mg sodium