Page 113 - 28_Days_of_Clean_Eating.sanet.cd

Curried Vegetable Soup

Vegetarian
Gluten-Free
Curry, cilantro, ginger, and yogurt are ingredients found in the hot
climates of India and Jamaica, which is why this soup features
summer vegetables. The wisdom is that spiciness cools you of.
The spiciness of the curry determines whether your soup will be
mild, medium, or hot, so go with your palate.
Cooking Tip: Before pureeing the soup in the blender or food pro-
cessor, remove the center hole in the lid to allow steam to escape.
Process the soup in batches to prevent overflow.

2 tablespoons coconut oil 5 cups reduced-sodium
½ cup chopped red onion vegetable broth
2 garlic cloves, minced ½ teaspoon salt
1 tablespoon grated peeled ½ teaspoon freshly ground
fresh ginger black pepper
1 teaspoon curry powder ½ cup plain Greek yogurt
3 cups sliced zucchini and 2 tablespoons chopped
yellow squash, chopped fresh cilantro
2 cups coarsely chopped
fresh asparagus

1. In a Dutch oven over medium-high heat, heat the coconut oil.
Add the onion and cook, stirring frequently, for 5 minutes or
until tender. Add the garlic, ginger, and curry powder, and stir to
combine. Cook for 2 more minutes. Add the zucchini and yellow
squash, and the asparagus, stirring to coat with the spices. Add
the vegetable broth, salt, and pepper and stir to combine.
2. Cook for 10 minutes, or until the vegetables are tender. Pour the
hot mixture into a blender or food processor, reserving half of the
vegetables. Process until smooth. Return the soup to the Dutch
oven. Stir in the reserved vegetables, yogurt, and cilantro. Cook
for 1 to 2 minutes or until thoroughly heated through.
3. Serve hot in soup bowls.

Serves 4. Prep time: 10 minutes. Cooking time: 20 minutes. Total time: 30 minutes.

Per serving: Calories: 179 Fat: 10g Saturated Fat: 7.2g Protein: 10.3g
Carbohydrates: 11.6g Fiber: 3g

112 28 Days of Clean Eating