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Curated Recipes with Nutritional Values for Type 1 & Type 2 Diabetes
Zucchini Soup
Original recipe: Lisa Bryan, downshiftology.com
INGREDIENTS:
- 2 tablespoon olive oil
- 1 small onion finely chopped
- 2 garlic cloves minced
- 4 medium zucchini (1 ½ to 2 pounds) skin on, ends trimmed, halved lengthwise, and sliced
- 3 cups vegetable or chicken broth or more as desired for a thinner texture
- ¼ cup raw cashews
- 1 teaspoon kosher salt
- ¼ teaspoon ground black pepper
- 2 tablespoons fresh lemon juice
- 2 tablespoons chopped fresh herbs (dill, basil, or parsley work great), plus more for garnish
DIRECTIONS:
- Heat the oil in a large pot over medium-high heat. Add the onion and saute for 4-5 minutes, until softened. Add the garlic, and stir for another minute.
- Add the zucchini, broth, cashews, salt, and pepper, and bring to a boil. Turn the heat down to low, cover, and simmer for about 15 to 20 minutes, or until the zucchini is tender.
- Add the chopped herbs and lemon juice to the soup. Then use an immersion blender (stick blender) to blend the soup until smooth, or transfer the soup in batches to a high-powered blender, and blend for just 15-30 seconds, until smooth. (I find that a high-powered blender tends to make this soup a bit smoother in texture, rather than an immersion blender. Both work great, it’s really just up to you and your preference on texture.)
- Ladle portions of the zucchini soup into bowls and garnish with a drizzle of olive oil and fresh herbs.
Nutrition Facts:
Recipe makes 4 servings
- Fat – 12g
- Saturated Fat – 2g
- Fiber – 3g
- Protein – 5g
- Carbs – 13g
- Sugar – 7g
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