Roasted Red Pepper and Zucchini Soup

Author: Canadian Living

High-fibre, low-GI beans add body to this filling main-course soup from "The GI Diet Made Easy" story in our October 2004 issue, and the whole wheat croutons have a little more fibre than store-bought white croutons.

  • Portion size 4 servings
  • Credits : Canadian Living Magazine: October 2004

Ingredients

  • 2 teaspoons extra-virgin olive oil
  • 1 zucchini diced
  • 1 1/2 cup roasted red pepper diced
  • 1 onion chopped
  • 3 cloves garlic minced
  • 1 teaspoon dried thyme
  • 1/4 teaspoon pepper
  • 1 can white kidney bean drained and rinsed
  • 1 can vegetable stock
  • 1 can chicken stock
  • 1 cup water
  • 2 tablespoons fresh parsley chopped
Cayenne Croutons:
  • 2 slices stone-ground whole wheat bread
  • 2 teaspoons extra-virgin olive oil
  • 1 pinch cayenne pepper
  • 1 pinch paprika

Method

Cayenne Croutons:
Using serrated knife, cut bread into bite-size cubes; place in bowl. Drizzle with oil; sprinkle with cayenne pepper. Toss to coat.

Spread on baking sheet; bake in 400°F (200°C) oven or toaster oven until golden, 10 minutes. Let cool. (Make-ahead: Store in airtight container for up to 2 days.)

Meanwhile, in large saucepan, heat half of the oil over medium-high heat; sautee zucchini until golden, about 8 minutes. Add roasted pepper; toss to combine. Transfer to small bowl and set aside.

In same saucepan, heat remaining oil over medium heat; cook onion, garlic, thyme and pepper for 3 minutes. Add beans, stock and water; bring to boil. Reduce heat and simmer, stirring occasionally, for 10 minutes. Let cool.

In blender or food processor, puree soup, in batches, until smooth. Return to pan; stir in reserved zucchini mixture. Heat through. Divide among 4 warmed bowls; top with Cayenne Croutons and sprinkle with parsley.

Nutritional facts <b>Per serving:</b> about

  • Sodium 1008 mg
  • Protein 10 g
  • Calories 240.0
  • Total fat 6 g
  • Cholesterol 0 mg
  • Saturated fat 1 g
  • Total carbohydrate 40 g

%RDI

  • Iron 21.0
  • Fibre 0.0
  • Folate 37.0
  • Sodium 0.0
  • Sugars 0.0
  • Calcium 6.0
  • Protein 0.0
  • Calories 0.0
  • Total fat 0.0
  • Vitamin A 28.0
  • Vitamin C 208.0
  • Potassium 0.0
  • Cholesterol 0.0
  • Saturated fat 0.0
  • Total carbohydrate 0.0
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Roasted Red Pepper and Zucchini Soup

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