ZUCCHINI AND SWEET CORN CHOWDER

Zucchini and Sweet Corn Chowder image

This soup is another of my favorites, besides being delicious it is rich in nutrients especially if it is prepared with organic ingredients. Zucchinis are rich in calcium, magnesium, potassium, iron, beta-carotene, vitamin B-complex, vitamin C, vitamin A and vitamin K. They are very low calorie vegetables. Zucchinis skin is an excellent source of dietary fiber and offers some protection against colon cancers. Unlike corn, fresh corn kernels have fewer calories and contain no gluten. Yellow corn kernels contain high levels of B complex, vitamin A, lutin, flavonoids among other important nutrients, and contain a moderate amount of minerals such as zinc, magnesium, copper, iron and manganese. However, corn, in line with rice, potato, etc., is one of the high glycemic index foods, limiting its authority to the main food ingredient in diabetic patients. For more information go to www.nutrition-and-you.com. Created by Rosamaria Barrientos

Provided by Rosamaria Barrientos

Time 40m

Yield 10 serving(s)

Number Of Ingredients 13

Ingredients

5 yellow zucchini (cut into small pieces)
2 green zucchini (cut into small pieces)
1 medium white onion (chopped)
3 garlic cloves (finely chopped)
3 celery ribs (cut into small pieces)
1 lb corn kernel (organic)
4 branches epazote (leaves)
1/2 cup half-and-half (optional)
1 serrano pepper
1/4 teaspoon turmeric powder
3 cups water
3 tablespoons oil or 3 tablespoons butter
1 tablespoon salt (to taste)

Steps:

In a casserole add oil or butter and sauté the onion, celery, and garlic, until they have a translucent color. Add corn kernels, zucchini, water and salt to taste, stir to mix all the ingredients and cover the casserole with a lid and cook for 10 more minutes or until the vegetables are soft.
Pour half of the soup in a blender add the remaining ingredients and blend. Mix all together in the casserole until everything is well combined and let the soup sit for 10 minutes over low heat. Ready to serve Buen provecho!

Nutrition Facts : Calories 147.8, Fat 5.3, SaturatedFat 0.8, Sodium 723.8, Carbohydrate 25, Fiber 4, Sugar 4.2, Protein 4.7

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