Zucchini, Corn, and Amaranth Soup
Makes 8 cups (2 L)
Summertime is a good time to make this soup, when fresh local produce and herbs are at their peak. To remove corn kernels from the ear, slice off the stem and place the ear of corn, stem end down, on a damp cloth to avoid slipping. Hold a knife at the top of the ear and slice from top to bottom. Slightly rotate the ear and repeat until all of the corn is removed. If fresh herbs are not available, use dried herbs but only one-third the amount.
1 tablespoon (15 mL) coconut or olive oil
1/2 onion, diced
2 cloves garlic, minced
2 cups (500 mL) diced tomatoes
3 tablespoons (45 mL) chopped fresh basil
1 tablespoon (15 mL) fresh thyme leaves
1 fresh red chili pepper or 1/2 teaspoon (2 mL) dried chili flakes
4 cups (1 L) vegetable stock
1/3 cup (85 mL) amaranth
2 cups (500 mL) corn kernels
2 cups (500 mL) diced zucchini
Heat the oil in a pot over medium heat and cook the onion for 3 minutes or until translucent. Add the garlic, tomatoes, basil, thyme, and chili pepper and cook for 3 minutes. Add the stock and amaranth, bring to a boil, then reduce heat to simmer, cover, and cook for 20 minutes. Add the corn and zucchini, bring back to a simmer, and cook another 5 minutes or until the zucchini is cooked but still crisp. Adjust seasoning and serve.
Per cup (250 mL): calories: 109, protein: 4 g, fat: 3 g, carbohydrate: 19 g (4 g from sugar), dietary fibre: 3 g, calcium: 34 mg, iron: 1 mg, magnesium: 53 mg, phosphorus: 108 mg, potassium: 394 mg, sodium: 159 mg, zinc: 1 mg, thiamin: 0.1 mg, riboflavin: 0.1 mg, niacin: 2 mg, vitamin B6: 0.2 mg, folate: 43 mcg, pantothenic acid: 0.5 mg, vitamin B12: 0 mcg, vitamin A: 101 mcg, vitamin C: 24 mg, vitamin E: 0.5 mg, omega-6 fatty acids: 0.6 g, omega-3 fatty acids: 0 g
Percentage of calories from protein 13%, fat 25%, carbohydrate 62%
