Curried Zucchini Soup - 12g Carbs, 1.2g Fiber, 2.9g Sugar
From: www.stonyfield.com
I've been making this wonderfully versatile soup my entire adult life and I never ever tire of it. It's a great soup to serve on cool summer nights when turning on the oven doesn't seem arduous and even better to have on hand when it's too hot. Either way, it makes a complete meal, paired with a tomato salad, a loaf of crusty bread and a hunk of goat or cheddar cheese.
Serve it hot, serve it chilled, adjust the heat level to your taste and feel free to substitute the zucchini with broccoli, cauliflower or carrots. If you want to make this soup in anticipation of hot summer nights, cool and freeze before you add the herbs and yogurt: then all you have to do is thaw, add the missing ingredients and blend when you're ready.
Makes: about 10 cups
1 Tbsp olive or canola oil
1 yellow onion, chopped
2 garlic cloves, finely chopped
1 tsp peeled, finely chopped fresh ginger root
2 - 2 1/2 lb zucchini (about 3), sliced or diced
1-1 1/2 Tbsp curry powder (sweet or hot, depending on your taste)
1/2 cup brown rice
6 cups chicken OR vegetable stock
2 Tbsp chopped fresh basil or cilantro leaves
1 cup Oikos Organic Greek yogurt
Place a medium size soup pot over medium low heat and when it is hot, add the oil. Add the onion, garlic, ginger and zucchini and cook until the onion is golden and the zucchini is almost tender, 10- 15 minutes.
Stir well, add the curry and rice and cook 10 minutes. Add the stock and bring to a boil. Lower the heat to low and cook, covered, until the rice is tender, about 30 minutes.
Remove the solids and place in a food processor or blender. Process until completely smooth, gradually adding remaining broth, basil or cilantro and yogurt.
Serve immediately, or cover and refrigerate up to three days. Serve hot or chilled.
Nutrition from: www.caloriecount.about.com
Makes: about 10 cups
Serving Size: 1 cup
Serving Size: 171 g
Nutrition per Serving:
193 Calories, 30 Calories from Fat, 3.4g Total Fat, 1g Saturated Fat, 66mg Cholesterol, 83mg Sodium, 12g Total Carbs, 1.2g Dietary Fiber, 2.9g Sugars, 27.2g Protein -- Vitamin A 3% - Vitamin C 13% - Calcium 7% - Iron 7%
Nutrition Grade: A-
Good points:
Low in sodium
High in niacin
High in phosphorus
High in selenium
High in vitamin B6
Bad points:
High in cholesterol
