Creamy Zucchini-Chickpea Soup with Spinach

• 分量: 6 servings
• 総時間: 40 minutes

材料

1 tablespoon olive oil

1 large onion, sliced (2 cups)

2 medium zucchini (1 pound), cut into 3/4-inch chunks (3 cups)

3 cloves garlic, minced

1 tablespoon ground cumin

1 bay leaf

2 ¾ cups low-sodium chicken or vegetable broth

1 (15 ounce) can no-salt-added chickpeas, rinsed

6 cups baby spinach

2 tablespoons lemon juice

1 tablespoon tahini

¼ teaspoon salt

¼ teaspoon ground pepper

6 tablespoons low-fat plain yogurt

1 tablespoon chopped fresh herbs, such as parsley and/or chives, for garnish

手順

Heat oil in a large pot over medium-high heat. Add onion and cook, stirring often, until softened, 3 to 4 minutes. Add zucchini, garlic, cumin and bay leaf; cook, stirring often, until fragrant, about 1 minute. Add broth and chickpeas; bring to a simmer over high heat. Reduce heat to maintain a lively simmer and cook, covered, until the zucchini is tender, 15 to 20 minutes. Discard the bay leaf. Add spinach and stir until it has wilted.

In batches, puree the soup in a blender or food processor. (Use caution when blending hot liquids.) Return the soup to the pot. Add lemon juice, tahini, salt and pepper; whisk until the tahini is incorporated.

Ladle the soup into bowls. Add a dollop of yogurt to each one and swirl it into the soup. Sprinkle with herbs, if desired.

栄養

• カロリー: 179 kcal
• 脂肪総量: 6 g
• 飽和脂肪: 1 g
• 不飽和脂肪: 0 g
• コレステロール: 1 mg
• ナトリウム: 211 mg
• 炭水化物総量: 23 g
• 食物繊維: 6 g
• 糖質総量: 5 g
• タンパク質: 10 g