Cream of Patty Pan Squash and Sweet Corn Soup

Vegan, salt-free, oil-free, gluten-free, dairy-free soup . These cute little patty pan squash grow so quickly and are plentiful on the vines. I'm always looking for ways to incorporate them into our meals but also to highlight how unique, creamy, and flavorful they are. This soup is both nutritious and delicious. A family favorite! Serve with a pinch of cayenne or paprika (if you like milder) and green onions.

2
2
Prep Time:
20 mins
Cook Time:
2 hrs 5 mins
Additional Time:
8 hrs
Total Time:
10 hrs 25 mins
Servings:
8
Yield:
8 cups

Ingredients

  • 1 cup dried navy beans

  • 1 large sweet onion (such as Vidalia®), diced

  • 2 cloves garlic, minced

  • 6 cups low-sodium vegetable broth

  • 1 teaspoon hot (Madras) curry powder

  • 1 teaspoon lemon balm

  • ¼ teaspoon ground white pepper

  • 1 pinch cayenne pepper

  • 3 ½ cups patty pan squash, diced

  • 3 cups fresh corn kernels

Directions

  1. Place dried navy beans into a large container and cover with several inches of cool water; let soak, 8 hours to overnight. Drain.

  2. Heat 2 to 3 tablespoons of water in a pot over medium-high heat. Add onion and cook until translucent, about 5 minutes. Add garlic and more water if necessary; saute for 2 minutes. Add vegetable broth, pre-soaked beans, curry powder, lemon balm, white pepper, and cayenne; bring to a boil.

  3. Reduce heat to medium-low and simmer until beans are nearly tender, about 1 hour. Add squash to the simmering beans and bring back to a very slow boil. Simmer until squash and beans are tender, about 30 minutes more. Allow to cool slightly; use an immersion blender or transfer to a blender to blend until soup is smooth and creamy.

  4. Add corn to the pot and adjust seasoning as necessary. Heat to a slow boil and then reduce to a simmer. Continue to simmer until corn is tender, about 10 minutes.

Cook's Note:

You can use any white bean you like. You can use frozen corn instead of fresh.

Nutrition Facts (per serving)

172 Calories
1g Fat
35g Carbs
9g Protein
Nutrition Facts
Servings Per Recipe 8
Calories 172
% Daily Value *
Total Fat 1g 2%
Saturated Fat 0g 1%
Sodium 163mg 7%
Total Carbohydrate 35g 13%
Dietary Fiber 8g 30%
Total Sugars 4g
Protein 9g
Vitamin C 17mg 85%
Calcium 58mg 4%
Iron 2mg 12%
Potassium 603mg 13%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

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