I thought I would share this recipe of a zucchini soup I made today to take me from summer to fall. It's light yet filling with a little warming hydration that is easy on the digestion. In other words, a nice meal that's still summery, but has qualities that help to balance vata as we step into Fall. Hope you enjoy.
Squash Stoup (a soupy stew)
serves 1 as a meal with some leftover or 2 with another course
Ingredients:
Broth
4 cups water*
1/2 turnip chopped in small pieces*
2 thin slices of ginger (add more or less depending on your taste)
1-2 t chopped oregano or 1/2 t dried oregano (or rosemary, thyme, basil, tarragon)
* substitute 4 cups vegetable broth
Stewy part
1/2 a medium zucchini - quartered and very thinly sliced or grated
1/2 a medium summer squash - quartered and very thinly sliced or grated
1 small onion sliced
1 clove garlic sliced or minced
1 1/2 T olive oil
1/2 t cumin seeds (a big pinch)
1/4 t fresh ground pepper (about 5-6 turn on the pepper mill)
salt to taste
optional: a pinch of basil to garnish and a squeeze of lemon or a dash of yogurt)
In a pot bring to a strong simmer all the ingredients for the broth. In the meantime, prepare the zucchini, squash, garlic and onion. After the broth has been simmering for about 15-20 minutes, pour into blender jug and let steep while you begin the saute process.
I used the same pot on a medium flame with the 1 1/2 T of olive oil. Once the oil was very warm but not hot, I added the black pepper, cumin, onion and garlic and let saute for about 7-10 minutes. I cooked the onions until they were soft slightly golden. Next, I added the squash + salt and stirred for almost 5 minutes or until the squash was bright in color.
While the veggies were cooking I blended the broth. After the 5 minute saute time, I added the blended broth and let simmer to blend all the flavors for another 5 minutes adding the pinch of basil. I added a little bit of yogurt halfway through my first bowl for a little creamy tartness.
Bon Appetite !
Notes: I happen to have a turnip I need to use up but anything other vegetable you have to make a quick instant veggie broth would work. Like a potato, carrot, onion, etc... Just remember to cut in small so that it cooks and blends quickly.
More Notes: Consider how you like the consistency of your veggies in the cooking times. I like my veggies with a little bite, not too cooked not raw.
What makes this a good soup for the fall/vata season?
Broth: The light consistency made with root vegetables provide grounding qualities and the light consistency allows for a good consumption of liquids to stay hydrated. The warm temperature and heat from the ginger offset the cold qualities of vata while aiding digestion (important for preventing colds.
Veggies: Squash is in season! always a good sign. Squash is a great vegetable for both summer and fall as its not too heavy (for the days it's too hot to eat) yet it's filling, easy to digest and pacifies both vata/pitta. The cumin (cold), pepper (hot) balance each other aiding in digestion. The olive oil provides the good fat and the internal moisture especially as the days get drier in the is season.
Optional ingredients: Both yogurt and lemon are sour in taste and have qualities help balance vata
