Health E-Club Recipe
Week #1 July 2009
Silky Summer Squash Soup with Lime, Tomato & Cilantro
Makes 3 servings or 2 1/2 cups
For the best color, choose bright yellow zucchini or yellow patty pan/scallopini squash
for this oil-free soup.
Kernels of 1 ear yellow or bi-color corn, ¼ cup set aside, cob broken in half
3-inch piece kombu seaweed
1 quart water
1 pound yellow summer squash, trimmed and sliced, about 4 cups
1 tablespoon lime juice
1 tablespoon cilantro, or combined dill and tarragon
2 tablespoons unsweetened soy yogurt, Wildwood brand preferred (optional)
½ teaspoon sea salt
1 small tomato, diced small
Fresh herb leaves for garnish
1. Place corn cob, kombu and water in a 3-quart pot. Bring to boil and simmer for a
couple of minutes. Add squash and corn kernels, and when boiling resumes, simmer until
done, about 5 minutes. Remove cob and kombu. Transfer squash and corn to food
processor with juice, cilantro, (soy yogurt, if included) and salt. Purée, then add cooking
broth gradually, ½ to 2/3 cup. (Save leftover broth for future use.) If desired, pour, then
press soup through strainer to make extra smooth.
2. Return soup to pot with remaining fresh corn kernels and tomato. Cook to heat through
and marry flavors, a few minutes more. Garnish to serve.
For 3 servings, per serving:
Calories: 107 Protein: 4 gm Saturated Fat: 0.2gm Fiber: 4.9gm
Carbohydrates: 19.9gm Fat: 1.2gm Cholesterol: 0 Sodium: 294mg
Calories from Protein: 15% Calories from Fats: 10.3% Calories from Carbohydrates: 74.7%
(415) 272-5525
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Mill Valley, CA 94942
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