A Scrumptious Summer Squash Meal
Rich in beta-carotene, vitamins A and C, and fiber, itâ€™s no wonder that squash is the vegetable of summer. This savory summer squash dish offers a delicious blend of vibrant flavors and makes a light yet satisfying meal.
Curried Summer Squash Soup (Phase 1)
This flavorful soup gets its smooth texture from yogurt and pureed chickpeas, which also offer a nice hit of protein. It can be served chilled or warm.
1 tablespoon extra-virgin olive oil
2 teaspoons curry powder
2 medium yellow squash, chopped (3 cups)
1 large onion, coarsely chopped
3 cups lower-sodium chicken broth
1 (15.5-ounce) can chickpeas, rinsed and drained
Salt and freshly ground black pepper
1/2 cup low-fat or nonfat plain yogurt
2 tablespoons 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.
Per 1 Â½ cup serving:
5 g fat (0.5 g sat)
30 g carbohydrate
10 g protein
6 g fiber
690 mg sodium
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