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Photo: Carolyn Hodges, M.S., RDN
Active Time:25 minsTotal Time:40 minsServings:6Jump to Nutrition Facts
Active Time:25 minsTotal Time:40 minsServings:6
Active Time:25 mins
Active Time:
25 mins
Total Time:40 mins
Total Time:
40 mins
Servings:6
Servings:
6
Jump to Nutrition Facts
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Ingredients
1tablespoonolive oil
1largeonion, sliced (2 cups)
2mediumzucchini (1 pound), cut into 3/4-inch chunks (3 cups)
3clovesgarlic, minced
1tablespoonground cumin
1bay leaf
2 ¾cupslow-sodium chicken or vegetable broth
1(15 ounce) canno-salt-added chickpeas, rinsed
2tablespoonslemon juice
1tablespoontahini
¼teaspoonsalt
¼teaspoonground pepper
6tablespoonslow-fat plain yogurt
1tablespoonchopped fresh herbs, such as parsley and/or chives, for garnish
DirectionsHeat 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.To make aheadRefrigerate for up to 3 days or freeze for up to 3 months. Thaw, if necessary, and reheat, adding a little water to achieve desired consistency, before serving.Originally appeared: EatingWell.com, May 2021
Directions
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.To make aheadRefrigerate for up to 3 days or freeze for up to 3 months. Thaw, if necessary, and reheat, adding a little water to achieve desired consistency, before serving.
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.
To make ahead
Refrigerate for up to 3 days or freeze for up to 3 months. Thaw, if necessary, and reheat, adding a little water to achieve desired consistency, before serving.
Originally appeared: EatingWell.com, May 2021
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Nutrition Facts(per serving)179Calories6gFat23gCarbs10gProtein
Nutrition Facts(per serving)
- Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.
