Recipe 3:
Squash & Chickpea Soup
(plus ideas to spice it up!)
Ingredients:
2 zucchini and 1 yellow squash
1 handful of parsley
1 handful of cilantro
1 handful of spinach
1 cup of chickpeas
1 clove of garlic
Juice of a whole lemon
1 tablespoon of butter
1/3 cup of cream
1/2 cup of parmesan
1-2 cups of hot water from steaming squash to make soup desired consistency (you can substitute chicken or vegetable stock)
salt and pepper to taste
Optional:
Add additional spices like turmeric and paprika for flavor before serving or
Add a dollop of pesto
Process:
Place steamed squash into blender, or food processor
Place 1 handful of parsley, stems trimmed, into blender or food processor
Place 1 handful of cilantro, stems trimmed, into blender
Place 1 handful of spinach, stems trimmed, into blender
Add 1/2 cup of parmesan cheese
Add 1 tablespoon of butter
Squeeze a full lemon into mixture
Add 1/3 cup of cream
Add 1 clove of garlic
Blend ingredients together in blender and slowly add 1-2 cups of hot water from steaming squash into mixture for desired consistency
Add 1 cup of chickpeas and blend until smooth
Add salt and pepper to taste
VIOLA you got your Squash & Chickpea Soup ready in minutes!
Hungry for health benefits
Zucchini:
This green summer squash variety has a soft and thin skin with a delicate flesh. Zucchini has its origins in Central America, but the modern day zucchini was first cultivated in Italy in the 1800s. Zucchini peak in summer and grow on vines that produce large, golden flowers that are also edible.
Health Benefits:
Zucchini is high in fiber and water
Vitamins C and A are found in Zucchini
Zucchini has significant levels of potassium, which is an electrolyte, essential for maintaining your body's fluid balance and helps normalize blood pressure
Zucchini is rich in magnesium
Selection Guidelines:
When selecting zucchini, look for squash that are dark green in color, firm to the touch, and heavy for their size
Refrain from choosing zucchini that are oversized because they are often bitter and soft
Yellow Squash:
Yellow Squash was first cultivated thousands of years ago in Mexico and South America. Yellow squash are shaped like a long cylinder, similar to zucchini, but with bright lemon coloring. There is a crookneck type of yellow squash that has a bumpy exterior with skin the color of pale butter. Yellow squash is a staple in international cuisines and can be prepared using a wide range of cooking methods.Yellow squash are available during the hot summer months and are known for their mild flavor and tender flesh.
Health Benefits:
Yellow squash is rich in iron and folate
Vitamin C is found in Yellow squash
Yellow squash contains lutein good for eye health and has the antioxidant beta carotene
Selection Guidelines:
Look for yellow squash with a bright yellow color
Select squash that feel heavy for their size and are firm
Choose yellow squash that have smooth skin with no significant blemishes
Select small yellow squash for tender and seedless flesh
