Sunday, June 10, 2012

Hearty & Healthy Vegetable Soup

I was having a lazy Sunday afternoon wondering what to make for lunch that would fill me up yet be healthy and delicious.
I knew I had an acorn squash and a zucchini to use up so decide to make soup.
Then I thought, why not make it over the top healthy by adding spinach and black beans and turkey and Greek yogurt.
There is so many good things in this it's crazy. Tons of fibre, protein, Vit A, Vit B6 & B12, Vit C, calcium, zinc, and a whole host of other good stuff.
Know what's not in it though?
Not a lot of calories or fat.
For a 1 cup serving of this I figure (using Fitday) there is 136 calories, 3.5 fat, 15 carbs, and 11.7 protein. And, trust me, 1 cup of this is very filling!

Hearty & Healthy Vegetable Soup

1 small acorn squash (About 1 1/2 cups cubed)
1 medium apple, cored, cubed
4 cups chicken broth (light/low sodium)
3/4 cup no fat, plain Greek yogurt
1 lb ground turkey
2 cloves garlic, minced
1/2 medium onion, diced
1/2 tsp curry powder
1/4 tsp chili powder
1/4 tsp cumin
salt and pepper
1 medium zucchini (about 2 cups cubed)
4 cups spinach
1 cup black beans

Spray a large pot with cooking spray. Place over medium-high heat and add cubed acorn squash and apple. Add 1 cup of the chicken broth and bring to a boil. Cook until squash and apple are tender.

Using a blender or food processor (or magic bullet) puree squash and apple and any remaining liquid in the pot until smooth. Add in the Greek yogurt and blend until smooth. Set aside.

In the same pot you used to cook the squash, set back over medium-high heat. Add the ground turkey, garlic and onion and cook until no longer pink.
Stir in spices.
Stir in pureed squash, remaining chicken broth, and zucchini. Bring to a simmer. Add spinach and black beans and cook until spinach is wilted. This will only take a few minutes.

From start to finish this probably took about 45 minutes. Great for a lazy Sunday when you don't really feel like doing a lot of prep work.

I just wanted to say that our nephew, Jordan, and our wish-he-were-also-our-nephew, Carl, just arrived back home after a looooong road trip across the United States. While they were there they picked up a new camera that is Capital A-mazing.
They are letting me borrow it for the blog to try it out.
So awesome.
Good luck getting your camera back boys.

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