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Prep 30 mins
Cook 45 mins
From Jill Sklar’s and Annabel Cohen’s book, Eating for Acid Reflux. They say in its intro, “Roasting vegetables adds flavor to this soup without adding GERD-offensive spices. It’s extremely low in fat and full of fiber, so it’s filling and perfect as part of a weight-loss regime. This soup is like a garden in a bowl. It’s so refreshing served cold on a hot summer’s evening and perfect served hot if you’re not a cold soup fam. Cilantro is comforting for reflux sufferers. If you can tolerate the garlic and a bit of heat, add the garlic and hot pepper sauce. If not, leave them out.” Nutrient analysis per serving: 120 calories, 5g protein, 16 g carbohydrates, 5g fat, 0.5g saturated fat, 244 mg sodium, 0mg cholesterol, 15 % calories from protein, 54% calories from carbohydrates, 36% calories from fat, 4g total dietary fiber. Prep time doesn't include chill time.
- 2 tablespoons olive oil
- 2 zucchini, cut into 1/2-inch pieces
- 1 cup fresh corn kernels (thawed if using frozen) or 1 cup frozen corn kernels (thawed if using frozen)
- 10 thin asparagus spears, cut into 1/2-inch pieces or 1⁄4 lb green beans
- 1 teaspoon fresh garlic, minced (optional)
- 1⁄2 teaspoon dried oregano
- 1⁄2 teaspoon ground cumin
- salt, to taste
- 5 cups water or 5 cups fat-free chicken broth or 5 cups vegetable broth
- 1 tablespoon hot pepper sauce, such as Tabasco (optional)
- 1 (15 ounce) can chickpeas or 1 (15 ounce) can white beans
- 1 cup frozen peas, thawed
- 1⁄2 cup fresh cilantro, chopped and loosely packed
- Preheat oven to 450°F.
- Coat the bottom of a large roasting pan by brushing the olive oil over it.
- Add zucchini, corn, asparagus, garlic (if using), oregano, cumin, and salt; toss well. Place vegetables in oven and roast, uncovered, for about 15-25 minutes, turning occasionally.
- Remove from oven and allow to cool completely. Transfer the vegetables to a large saucepan and add the broth, hot sauce, chickpeas, peas, and cilantro. Bring to a boil over high heat, reduce heat, and simmer for 30 minutes. Remove from heat and cool.
- Chill, covered, until ready to serve, up to 2 days ahead. Add more water or broth if the soup is too thick for your taste. If serving hot, heat through and adjust salt to taste. Serve in bowls or mugs.