June 17, 2020
Zucchini, asparagus and mint soup
Packed with vegetables, this soup is good for both your health and your tastebuds.
INGREDIENTS
- 340g (about 2 bunches) asparagus, trimmed
- 2 1/4 tbs extra virgin olive oil, plus extra to drizzle
- 1 bunch spring onions, thinly sliced
- 2 garlic cloves, thinly sliced
- 1kg green zucchini, roughly chopped
- 2L (8 cups) vegetable stock
- 4 zucchini flowers, stalks thinly sliced, flowers reserved
- 1/2 bunch mint, leaves picked
- Juice of 1/2 a lemon
- 1/3 cup (80g) of coconut milk, sour cream or raw milk
- Thinly sliced long red chilli and bread, to serve
METHOD
- Cut the tips off the asparagus and set aside until needed. Roughly chop the stalks.
- Heat 2 tbs oil in a large saucepan with a lid over medium heat. Add spring onion and garlic, and gently fry, stirring occasionally, for 5-10 minutes until soft.
- Add asparagus stalk, zucchini, and stock and increase heat to high. Bring to the boil, then reduce to a simmer and cook, covered, for 20 minutes or until very tender.
- Remove from the heat and carefully blitz with a stick blender until smooth. Season, then return pan to low heat. Stir in the asparagus tips and tear in zucchini flowers, then increase heat to high and bring to the boil. Reduce heat to medium and simmer for 2 minutes or until tips have softened.
- Heat the remaining 1 tsp olive oil in a small frypan over high heat. Add the sliced zucchini flower stalks and cook, stirring occasionally, for 5 minutes or until slightly tender and golden. Remove from heat and stir through the mint leaves and lemon juice.
- Divide the soup among serving bowls. Top with a dollop of coconut cream, fried zucchini stalk mixture, and chilli. Drizzle with olive oil and serve with bread.
NOTES
Serves: 4
Prep time: 15mins
Cook Time: 40mins
Ingredients: 11
Difficulty: Easy
Ingredients 1 lb. boneless skinless chicken breast, cut into bite-sized cubes 1 tablespoon olive oil or avocado oil, divided ½ medium yellow onion, diced 1 medium red bell pepper, diced 2 garlic cloves, minced 1 (15-ounce) fire-roasted diced tomatoes 1 (14-ounce) can full-fat coconut milk 1 (15-ounce) can chickpeas, drained and rinsed 1 (12-ounce) bag frozen cauliflower florets 2 tablespoons curry powder ½ teaspoon ground turmeric ¼ teaspoon dried ginger (or 1 teaspoon fresh peeled ginger, grated or finely minced) ½ teaspoon fine salt Pinch of black pepper 2 large handfuls fresh baby spinach (about 3 ounces) Optional For Serving: Chopped fresh cilantro, steamed rice, and lime wedges Instructions Step 1 Place a large skillet over medium-high heat. Add 2 teaspoons of oil and swirl to coat. Add the chicken and cook, 5-6 minutes, until almost cooked through, stirring occasionally. Step 2 Remove the chicken to a clean plate and set aside. Step 3 To the pan, add the remaining 1 teaspoon of oil to the skillet and swirl to coat. Add the onions and peppers and cook for 5 minutes or until the onions start to soften, stirring occasionally. Add the garlic and continue cooking for 1 minute or until fragrant. Step 4 Add the cooked chicken back to the pan along with the tomatoes (and their juice), coconut milk, drained chickpeas, frozen cauliflower, curry powder, turmeric, ginger, salt, and pepper. Stir to combine. Bring just to a boil. Reduce the heat, cover, and simmer for 10 minutes, stirring once or twice. Step 5 Remove the lid from the skillet and add the spinach. Stir and allow the spinach to wilt, 2-3 minutes, then serve over steamed rice with chopped cilantro and lime wedges. Nutrition and Cooking Times Prep time: 10 minutes | Cook time: 20minutes Serves: 4 Nutrient Value (per serving): Calories: 375cal | Protein: 26g | Fat: 17g | Carbohydrates: 29g |
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