Sunday, July 31, 2011

Yellow Squash and Corn Soup - Healthy!

Since the squash is coming on strong already this summer and local corn is now readily available at the market, I pulled out this recipe for a very light, healthy soup dinner. 

The original recipe comes from another of my favorite food websites, Eating Well.  The only two changes I made were to substitute corn stock for the chicken stock called for and to skip the feta cheese.  This makes the soup vegetarian for my half-hearted attempt to skipping meat a few days a week.  Feel free to use the chicken stock if you're so inclined. 

To make the corn stock:  In a small pot, add two small or one large ear of fresh corn (broken in half) in the pot covered about half way with water.  Simmer over medium high heat for about 4 minutes till corn is tender.  Remove the corn but leave the stock to simmer.  Cool the corn in cold water, cut kernels from the cobs.  Set the corn aside and add the cobs back to the simmering pot.  Being careful not to allow the pot to boil dry, cook the cobs for an additional 10 minutes while you prepare the ingredients for the soup.  When done, you'll need about 3/4 cup (6 ounces) of corn stock.

As made my oversized serving is about 200 calories. Putting this through the blender or using the immersion blender gives this a creamy texture without the fat of adding cream.   If you don't like the texture of a blended soup, skip that and eat this chunky.   It's very filling if you add a slice of good hearty bread alongside.


2 teaspoons olive oil

1/2 medium shallot, chopped
1 medium summer squash, (about 1/2 pound), diced
2 teaspoons chopped fresh herbs, such as thyme or oregano, divided
3/4 cup (6 ounces) reduced-sodium chicken broth, or corn stock
salt and pepper to taste
1/2 cup fresh corn kernels
1 teaspoon lemon juice

Heat oil in a small saucepan over medium heat. Add shallot and cook, stirring, 1 minute.
Add squash and 1 teaspoon herbs and cook, stirring occasionally, until the squash starts to soften, 3 to 5 minutes.

Add stock or broth and salt; bring to a boil. Reduce heat to a simmer and cook until the squash is soft and mostly translucent, about 5 minutes more.
Transfer to a blender and puree until smooth or use an immersion blender. (Use caution when pureeing hot liquids.)
Stir in corn. Bring to a simmer over medium heat and cook, stirring occasionally, until the corn is tender, 3 to 5 minutes more.
Remove from the heat; stir in lemon juice and garnish with remaining fresh herbs.

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