Curried Summer Squash Soup - 30g Carbs, 6g Fiber
From: The South Beach Diet (Phase 1)
A Delicious Summer Squash Soup
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 an entrée of seafood, poultry, or meat for a healthy,
satisfying dinner.
This flavorful soup gets its smooth texture from yogurt and pureed
chickpeas, which offer a nice hit of protein. It's satisfying chilled
or warm.
Prep time: 15 minutes
Cook time: 15 minutes
Chill time: 45 minutes
Servings: 4
1 Tbsp extra-virgin olive oil
2 tsp curry powder
2 medium yellow squash, chopped (3 cups)
1 large onion, coarsely chopped
3 cups lower-sodium chicken broth
1 (15.5-oz can) chickpeas, rinsed and drained
Salt and freshly ground black pepper
1/2 cup low-fat or nonfat plain yogurt
2 Tbsp chopped fresh basil
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.
Servings: 4
Serving Size: 1 1/2 cups
Nutrition per Serving:
200 Calories, 5g Fat, 0.5g Sat, 10g Protein, 30g Carbs, 6g Fiber,
690mg Sodium
