Further Food Nutritionist Commentary:

This summery Squash Lime Soup features yellow squash and zucchini, two hydrating vegetables that contain over 90% water. Proper hydration helps with circulation of nutrients throughout the body and maintenance of normal muscle and organ function. Squash and zucchini also contain vitamin C, an antioxidant which prevents DNA damage that could contribute to cancer or heart disease. Be careful with portions though; one serving contains 28 grams of fat per serving meaning that 252 of the total calories in each serving of soup are from fat. While the majority of this fat is the heart-healthy monounsaturated variety in olive oil, excessive fat intake from any source can contribute to weight gain if not consumed in moderation.

By Colleen Sideck, RDN, LDN

Simple Citrus Squash Soup

  • Prep Time: 5 minutes
  • Cook Time: 15 minutes
  • Servings: 2

Ingredients

3 cups chopped squash or zucchini
2 cups chopped onion (a large onion)
4 tablespoons olive oil
2 teaspoons apple cider vinegar
½ cup stock or water
1 teaspoon fresh lime juice
zest of 1 lime
pinch salt

Instructions

1. Sauté onion and squash with 2 Tbls. Olive oil. Add apple cider vinegar. Cook until soft; about 15 min. on med-high heat.
2. Carefully add sauté mixture to blender with lime juice, lime zest, pinch of salt and ½ cups water. 3. Blend for 2 minutes.
4. Scrape down sides of blender and add 2 Tbls of olive oil. Blend for another minute.
5. The lime in this soup transforms it to a versatile hot/cold soup. The residual sugars from the onion along with the tropical lime flavor blend tremendously well with squash. Keep in a mason jar in your fridge and bring to work! The perfect easy recipe to make an interesting dish with all the summer squash right now.

1. Sauté onion and squash with 2 Tbls. Olive oil. Add apple cider vinegar. Cook until soft; about 15 min. on med-high heat. 2. Carefully add sauté mixture to blender with lime juice, lime zest, pinch of salt and ½ cups water. 3. Blend for 2 minutes. 4. Scrape down sides of blender and add 2 Tbls of olive oil. Blend for another minute. 5. The lime in this soup transforms it to a versatile hot/cold soup. The residual sugars from the onion along with the tropical lime flavor blend tremendously well with squash. Keep in a mason jar in your fridge and bring to work! The perfect easy recipe to make an interesting dish with all the summer squash right now.

Nutrition Information

Per Serving:  Calories: 345; Total Fat: 28 g; Saturated Fat: 4 g; Monounsaturated Fat: 20 g; Polyunsaturated Fat: 3 g; Cholesterol: 0 mg; Sodium: 98mg; Potassium: 728 mg; Carbohydrate: 23 g; Fiber: 4 g; Sugar: 12 g; Protein: 4 g

Nutrition Bonus: Vitamin C: 70%; Vitamin A: 12%; Calcium: 9%; Iron: 7%

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