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Roasted Zucchini Soup

Serves 4.


    The addition of sour cream lends a lovely creaminess to this “super-green” vitamin- and mineral-rich soup. In addition, roasting zucchini brings out the vegetable’s natural sweetness and enhances the soup’s flavour.


    Roasted Zucchini Soup


    • 3 medium-sized zucchini, cut into 1 to 2 in (2.5 to 5 cm) chunks
    • 1 large onion, cut into 2 in (5 cm) chunks
    • 3 whole garlic cloves, unpeeled, pierced with sharp knife
    • 1 Tbsp (15 mL) extra-virgin olive oil
    • Salt and freshly ground pepper to taste (optional)
    • 4 1/2 cups (1.125 L) low-sodium vegetable or chicken stock
    • 1 cup (250 mL) frozen petite peas
    • 1 whole wheat pita bread or gluten-free wrap
    • 1 tsp (5 mL) extra-virgin olive oil or melted butter for pita chips
    • Dash of smoked paprika (optional)
    • 3 1/2 Tbsp (52 mL) sour cream


    Per serving:

    • calories245
    • protein12g
    • fat10g
      • saturated fat3g
      • trans fat0g
    • carbohydrates28g
      • sugars11g
      • fibre4g
    • sodium493mg



    Preheat oven to 400 F (200 C). Place zucchini, onion chunks, and pierced garlic in roasting pan and toss with olive oil. Season with salt and pepper, if using. Roast for 25 minutes, or until soft and golden in colour. (Watch carefully to prevent burning!)


    While vegetables are roasting, pour stock into large saucepan and bring to a boil. Add frozen peas and lower heat to simmer. Remove vegetables from oven. Peel garlic cloves and add them, along with the roasted vegetables (plus any drippings from roasting pan), to food processor. Add stock and peas in batches and blend until smooth. Season to taste.


    Meanwhile, cut pita or wrap into small triangular pieces and lightly coat with oil or butter, using your fingers. Sprinkle with paprika, if using. Place on baking sheet and toast in oven for 4 minutes, or until crispy and golden brown. Remove.


    Return soup to saucepan and heat through gently. Add sour cream and heat for 1 minute more. Ladle soup into heated bowls and top with toasted pita chips.



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