Today I wanted something warm and comforting, rich and creamy, but not too heavy on the fat or carbs. That can be hard to find; many creamy soups get their texture from things like butter, heavy cream, half and half, or cheese. One of my favorites is butternut squash soup, but it can be a bit high in carbs. One cup of cooked butternut squash cubes contains 22 grams of carbs. However, there is another kind of squash that is much lower in carbs AND calories. A cup of cooked yellow summer squash only has 8 grams of carbs and less than half the calories of butternut squash! So I set out to make a rich, creamy, low carb soup from yellow summer squash.
I started with this recipe, cut it in half and tweaked it a little and got something really good.
Low Carb Creamy Squash Soup
3/4 c. chopped sweet onion
1/2 c. sliced leeks (white and pale green parts only)
1 Tbsp. olive oil
2.5 c. chopped yellow summer squash (I did not remove the seeds; use small, young squash for this)
2 cloves of garlic, minced
2 c. low sodium chicken broth
1/4 tsp. dried thyme
few shakes of black pepper
2 - 3 tsp. lemon juice
Saute the onion and leeks in the olive oil for 5 minutes, until softened. Add the minced garlic and cook for 1 minute. Then add the squash, chicken broth, and thyme. Bring to a boil, stir, lower the heat and cover and simmer gently for 20 to 25 minutes. Remove from the heat and cool until just warm. Carefully pour the soup into a blender and puree on high speed until it is very smooth. Return soup to the pot and season with pepper and lemon juice to taste. Reheat the soup until it is hot and ladle into bowls to serve.
As you can see, this is really thick and creamy! I could hardly believe that yellow summer squash turned out so nicely in a soup. This makes 4 servings approx. 1 cup each. Here are the stats per serving:
3.6 g fat
8 g carbs
2 g fiber
2.4 g protein
This recipe is easily adaptable to your tastes. You could leave out the lemon and add other spices that you enjoy. I think curry would be good in this. If you want an even lower fat soup, you could reduce the olive oil to half a tablespoon and use a nonstick skillet, cutting the fat content in half.
What a great way to get those veggies in! Hope you like this soup as much as I did.
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