1 hr 15 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.
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Units: US | Metric
- 29.58 ml olive oil
- 2 zucchini, cut into 1/2-inch pieces
- 236.59 ml fresh corn kernels (thawed if using frozen) or 236.59 ml frozen corn kernels (thawed if using frozen)
- 10 thin asparagus spears, cut into 1/2-inch pieces or 113.39 g green beans
- 4.92 ml fresh garlic, minced (optional)
- 2.46 ml dried oregano
- 2.46 ml ground cumin
- salt, to taste
- 1182.95 ml water or 1182.95 ml fat-free chicken broth or 1182.95 ml vegetable broth
- 14.79 ml hot pepper sauce, such as Tabasco (optional)
- 425.24 g can chickpeas or 425.24 g can white beans
- 236.59 ml frozen peas, thawed
- 118.29 ml fresh cilantro, chopped and loosely packed
- 1Preheat oven to 450°F.
- 2Coat the bottom of a large roasting pan by brushing the olive oil over it.
- 3Add 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.
- 4Remove 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.
- 5Chill, 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.
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Nutritional Facts for Roasted Vegetable Soup
Serving Size: 1 (310 g)
Servings Per Recipe: 8
- Amount Per Serving
- % Daily Value
- Calories 134.9
- Calories from Fat 40
- Total Fat 4.5 g
- Saturated Fat 0.6 g
- Cholesterol 0.0 mg
- Sodium 191.5 mg
- Total Carbohydrate 20.1 g
- Dietary Fiber 4.3 g
- Sugars 3.4 g
- Protein 5.1 g