Cool Curried Zucchini and Carrot Soup in a White Bean and Silken Tofu Base

Ingredients

• 1 tablespoon olive oil
• 1 medium onion
• quartered and thinly sliced
• 2 medium carrots
• peeled and grated
• 2 medium zucchini
• grated
• One 12.3-ounce package firm silken tofu
• One 16-ounce can great northern or cannellini beans
• drained and rinsed
• 1/4 cup minced fresh parsley
• 3 to 4 cups rice milk
• or as needed
• 2 teaspoons good-quality curry powder
• 2 tablespoons minced fresh dill
• Juice of 1/2 to 1 lemon
• to taste
• Salt and freshly ground pepper to taste

Instructions

1. Heat the oil in a medium skillet.
2. Add the onion and saute over medium-low heat until golden.
3. Add the carrots and a small amount of water, just enough to keep the bottom of the skillet moist.
4. Cover and cook over medium heat for 3 minutes.
5. Add the zucchini and continue to cook, covered, until the carrots and zucchini are tender but not overdone, about 3 minutes longer.
6. Uncover and set aside until needed.
7. Combine the tofu, half of the beans, the parsley, and 1 cup of the rice milk in a food processor.
8. Process until smoothly pureed.
9. Transfer the puree to a serving container.
10. Stir in the carrot and zucchini mixture, the remaining beans, and enough additional rice milk to give the soup a flowing, medium-thick consistency.
11. Stir in the curry powder and dill, then season with lemon juice, salt, and pepper.
12. Allow the soup to stand for an hour or so to allow the flavors to blend, then serve at room temperature.
13. Or refrigerate the soup for an hour or two and serve chilled.
14. Per serving:
15. Calories: 233
16. Total fat: 5g
17. Protein: 11g
18. Fiber: 5g
19. Carbohydrate: 37g
20. Cholesterol: 0mg
21. Sodium: 80mg