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).
READ THIS NEXT
SEE MORE »
Oat Sweet Potato Chili
If breakfast oatmeal is your jam, you’ll happily spoon up this oat-infused hearty chili. It comes together quickly enough to add to your weeknight dinner routine, but soaking the steel-cut oats ahead of time is key to having them cook more efficiently. Toppings run the gamut of avocado, sour cream, broken tortilla chips, cilantro, or grated cheddar. Hot stuff Chili powders can range greatly in their heat levels. So, it’s important to know the type you’re working with to gauge how much of a fiery kick it will add to a dish.
Purple Cabbage and Apple Soup
This vibrant soup is a soul-soothing hug in a bowl. Blue and purple fruits and vegetables contain powerful antioxidants called anthocyanins that promote health and proper brain function. Apple swap Try swapping out the apples in this recipe for pears. Just like the apples, the subtle sweetness of pears helps balance out the earthiness of the cabbage.
Herb and Greens Frittata
Deep green fruits and vegetables are high on the list of health-promoting foods. Green foods have been shown to contain high amounts of antioxidants and nutrients that promote good cardiovascular health and can inhibit certain carcinogens. Serve this frittata alongside a leafy green salad for an unbeatable green culinary experience. Versatile leftovers Any leftover frittata makes a wonderful filling for a sandwich along with other thinly sliced vegetables you have on hand and a smear of hummus.
Caramelized Fennel and Yogurt Dip
This creamy dip will be your go-to for dunking vegetables or for spooning over roast chicken or root vegetables as a sauce. Compounds found in fennel have been shown to stimulate the production of T-cells in our body, which, in turn, may help improve our immune response to infections. If white is right If you would like to stay on the white theme, try serving this dip with an array of white vegetables such as endive leaves, jicama sticks, daikon rounds, steamed nugget potatoes, and cauliflower florets.