Chilled Curry Zucchini Yogurt Soup
This easy-to-make tangy soup will cause bowls to empty quickly. Hasty chefs who want to chill the soup quickly can place the soup in a bowl, set it in an ice-water bath, and stir it frequently until cool. Serve garnished with some grated zucchini and cracked black pepper.
2 tsp (10 mL) grapeseed oil or camelina oil
1 medium yellow onion, chopped
1 1/2 lbs (750 g) zucchini, chopped
2 garlic cloves, chopped
1 Tbsp (15 mL) curry powder
1 tsp (5 mL) black mustard seeds (optional)
1/2 tsp (2 mL) salt
1/4 tsp (1 mL) black pepper
2 cups (500 mL) low-sodium vegetable broth
1 cup (250 mL) plain Greek yogurt
2 Tbsp (30 mL) fresh basil
Juice of 1/2 lemon
Heat oil in large saucepan over medium heat. Add onion and cook until softened, about 6 minutes. Add zucchini and garlic to pan; heat for 3 minutes. Stir in curry powder, mustard seeds if using, salt, and black pepper; heat for 30 seconds. Pour in broth and 1 1/2 cups (350 mL) water, bring to a boil, then reduce heat and simmer covered for 15 minutes. Remove from heat and let cool to room temperature.
Pureé soup, in batches if necessary, with yogurt, basil, and lemon juice. Chill soup for at least 3 hours before serving. If soup becomes too thick upon chilling, thin it out with additional water.
Serves 6.
Each serving contains: 80 calories; 7 g protein; 4 g total fat (1 g sat. fat, 0 g trans fat); 8 g total carbohydrates (7 g sugars, 1 g fibre); 257 mg sodium
source: "Squash It!", alive #383, September 2014
Chilled Curry Zucchini Yogurt Soup
Directions
Matthew Kadey, MSc, RD
Matthew Kadey is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
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