Meet your new go-to summer soup from the American Institute of Cancer Research. This medley of carrots, yellow squash, zucchini, asparagus, tomatoes, potatoes and corn is rich in nutrition and low in calories. It’s packed with fiber, protein, vitamin C and a range of phytochemicals. It’s no secret that vegetables are healthy, but research also shows that a diet high in a variety of fruits and vegetables can offer protection against cancer and other chronic diseases.
1 Tbsp. extra virgin olive oil
1 medium onion, chopped
4 cloves garlic, minced
2 carrots, sliced into 1/4-inch pieces
32 oz. reduced-sodium chicken broth (vegetable broth may be substituted)
1 (15-oz.) can chickpeas, drained and rinsed
2 medium yellow squash, sliced into 1/4-inch pieces
1 medium zucchini, sliced into 1/4-inch pieces
2 medium potatoes, diced into 1/2-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
1/4 cup fresh basil, finely chopped
1/4 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.
Makes 6 servings.
Per serving: 210 calories, 3.5 g total fat (0 g saturated fat), 38 g carbohydrate,9 g protein, 7 g dietary fiber, 340 mg sodium.
Recipe from the American Institute for Cancer Research.