Wednesday, November 6, 2013

Autumn Curried Apple & Zucchini Soup






Healthy, low fat and delicious, this recipe for Curried Apple Zucchini Soup is an absolute winner. Judging by the number of times I've made it for others and have had to give out the recipe, I can safely assume it's among their favourites too. I first discovered this recipe in Anne Lindsay's Smart Cooking, an excellent cookbook based on the Canadian Cancer Society's diet guidelines that promotes low-fat, high fibre and vitamin rich recipes. 




Anne Lindsay's Smart Cooking



The fragrant combination of sautéed onions, apples and zucchini with a bright aromatic backdrop of curry, makes this soup so rich, colourful and enticing, it's hard to believe it's good for you too! No cream is used, just a little milk, and very cleverly, rice is used to thicken the soup that once puréed, becomes lusciously silky and smooth. The soup also freezes beautifully so I often double or triple the recipe, so I have it on hand for festive family events when I want a light and delicious starter, or quick midweek meal during the chilly autumn and winter months. Yum-yum.




Apples harvested from our espaliered trees on our terrace

A flotilla of fresh zucchini

Yellow onions

All sautéed together with a little butter

Add some curry powder

And sauté

Add the chicken or vegetable broth 

Add the zucchini

Add the aged Basmati rice

Simmer covered for 30 minutes, purée and voilà...

Healthy, low fat and delicious perfection


Curried Apple & Zucchini Soup
Serves 24-30

8 tbsp butter
4 large onion, peeled and chopped
5 red apple, peeled, cored and chopped
8 tsp curry powder
16 cups chicken stock
1 cup Basmati rice, uncooked
8 cups zucchini, unpeeled and diced
2 tsp salt
4 cup milk


In a saucepan, melt the butter and sauté the onion and apple until soft, about 10 minutes. Sprinkle with curry powder and cook, stirring for a few seconds to meld the flavours. Pour in the chicken stock and bring to a boil. Then add the rice, chopped zucchini and salt. Reduce the heat to medium-low then cover and cook until rice and zucchini are tender, about 30 minutes. Let the soup cool slightly, then using a hand blender or food processor, blend until smooth. Return the soup to the pan and add milk. Heat through again and serve hot. Garnish with a swirl of cream if you like an extra flourish and some chopped or whole chives.