Low-fat tomato-zucchini soup

6

PREP TIME

5 min

Makes

8 cups (2 L), for 8 servings

* PLUS Cooking time: 15 minutes
Low-fat tomato-zucchini soup

© Royalty-Free/Masterfile


Ingredients

  • 1 green or yellow zucchini
  • olive oil
  • 796-mL can diced tomatoes
  • 2 284-mL cans undiluted chicken broth
  • 1 cup water
  • 1 tbsp dried dill
  • 1/2 tsp freshly ground black pepper
  • 1/2 cup uncooked small pasta shells
  • 2 yellow or green bell peppers
  • 4 cups baby spinach
  • 1/2 cup crumbled feta , preferably light (optional)

Instructions

  • Slice zucchini in half lengthwise. Slice each half into 1/3-inch (0.8-cm) pieces. Lightly coat a large saucepan with oil and set over medium-high heat. Add zucchini. Stir occasionally until browned, 5 minutes. Remove zucchini to a plate.
  • Pour tomatoes, broth and water into pan. Add dillweed and black pepper. Bring to a boil over high heat. Stir occasionally. Stir in pasta. Reduce heat to medium-high. Core and seed peppers. Slice into 1-inch (2.5-cm) pieces. Add to soup. Boil, stirring occasionally, until pasta is cooked, 10 minutes.
  • Add zucchini and spinach to soup. Stir just until spinach starts to wilt. Remove from heat. Taste and add more seasoning, if needed. Ladle into soup bowls. Sprinkle with feta.

Nutrition (per serving)

  • Calories
  • 84,
  • Protein
  • 6.3 g,
  • Carbohydrates
  • 13.6 g,
  • Fat
  • 1.2 g,
  • Fibre
  • 2.7 g,
  • Sodium
  • 677 mg.

Pan-roasting zucchini quickly produces a nutty grilled-vegetable taste we love.