It’s the end of 2014, the last time to post for The Recipe Redux this year. As a group, there have been 42 months of posts thus far, and the theme this month was a little unusual- go to page 42 or 142 of a cookbook and make over the recipe. OK, challenge accepted. As I rustled through the large stack of cookbooks I’d accumulated over the years, I came across a recipe for Creamy Dijon Zucchini Soup on page 142 of “500 More Fat-Free Recipes” by Sarah Schlesinger. Back in the day of the fat free craze, I was definitely into fat free cooking. Today, I’m much happier enjoying healthy fats in my diet. I updated the recipe by adding Greek yogurt instead of traditional to up the protein and creamy factor, as well as ditching the white rice for my new favorite black rice. It’s packed with antioxidants, protein and fiber, and contributes fantastic flavor to any dish. Drizzle ½ teaspoon of extra virgin olive oil per serving to add some heart healthy fat and help bring balance to the dish. As a bonus for some, this recipe is gluten free, vegetarian (if you use vegetable broth) and a great Meatless Monday meal. Enjoy!
- 4 cups chopped zucchini
- 1 medium onion, chopped
- 2 large cloves garlic, chopped
- 2 teaspoons curry powder
- 2 Tablespoons Dijon mustard
- 4 cups low sodium chicken broth (or vegetable broth)
- 1/2-3/4 cup nonfat or 2% plain Greek yogurt
- 1 1/2 cups cooked black rice
- 2 Tablespoons extra virgin olive oil
- In a large pot, add zucchini, onion, garlic, curry powder, mustard and broth. Bring to a boil, reduce heat and simmer for approximately 15 minutes.
- Transfer to a blender and puree in batches or use an immersion blender (Make sure not to overload the blender or your kitchen will look like mine in the photo below)
- Return soup to the pot, stir in the yogurt and heat through.
- In a medium bowl, add ¼ cup rice and 1 cup soup. Drizzle with 1/2 teaspoon olive oil.
Serves 6: 126 calories, 3g fat, .5g sat fat, 1mg chol, 189 mg sodium, 18g carbs, 2,2g fiber, 3.3g sugar, 7g protein
Notes: -This recipe does not contain any added sodium. You may salt to taste. -I strongly recommend keeping the rice and soup separate until ready to serve. The color from the rice will alter the color of the soup.