In this summer soup, onion and garlic provide the underlying flavor. The medley of carrots, yellow squash, zucchini, asparagus, tomatoes, potatoes, and corn provides an earthy blend of flavors and cancer protective nutritional value: low in calories, high in fiber, and packed with potassium, beta-carotene, and vitamin C. Once the chickpeas are in the mix, they add subtle nutty taste. Chickpeas, aka garbanzo beans, are rich in fiber and a good source of protein. Garnish with basil and chives, imparting a pleasant Mediterranean quality to this dish.
Summer Veggie Soup
(Makes 6 servings)
- 1 tablespoon extra virgin olive oil
- 1 medium onion, chopped
- 4 cloves garlic, minced
- 2 carrots, sliced into ¼-inch pieces
- 32 ounces reduced-sodium chicken broth (vegetable broth may be substituted)
- 1 (15-ounce) can chickpeas, drained and rinsed
- 2 medium yellow squash, sliced into ¼-inch pieces
- 1 medium zucchini, sliced into ¼-inch pieces
- 2 medium potatoes, diced into ½-inch pieces
- 1 cup corn kernels, fresh or frozen
- Salt and freshly ground black pepper to taste
- 6 asparagus spears, cut into 1-inch pieces
- 2 plum or Roma tomatoes, coarsely chopped
- ¼ cup fresh basil, finely chopped
- ¼ cup of fresh chives, coarsely chopped
- In soup pot, heat oil over medium heat. Add onion and garlic and sauté about 6-8 minutes. Add carrots and cook until softened, about 5 minutes.
- Stir in broth, chickpeas, squash, zucchini, potatoes, corn, salt, and pepper. Bring to boil. Reduce heat and simmer about 5 minutes. Stir in asparagus and cook 2 minutes or until squash and potatoes are tender, but not mushy. Then stir in tomatoes and cook 2 minutes.
- Place in bowls, garnish with basil and chives and serve.
Total fat: 3.5 g
Saturated fat: 0 g
Carbohydrate: 38 g
Fiber: 7 g
Protein: 9 g
Sodium: 340 mg