Chayote Corn Soup

Vegetarian
Gluten Free
Health score
8%
Chayote Corn Soup
45 min.
6
122kcal

Suggestions

Ingredients

  • 0.8 lb chayote squash 
  • 0.3 cup feta cheese crumbled
  • 1.5 cups corn kernels fresh
  • 0.5 cup dehydrated masa flour (corn tortilla flour)
  •  chili dried red such as chile de arból hot (3 in.)
  • servings salt and pepper 
  • cups pkt spinach chopped
  • 18  squash blossoms ( 6 oz. total; optional)
  • 1.5 quarts vegetable broth 

Equipment

  • bowl
  • frying pan
  • ladle

Directions

  1. In a covered 3- to 4-quart pan over high heat, bring 5 cups broth and chili to a boil.
  2. Meanwhile, peel chayote and cut into 1/2-inch cubes (include edible seed). Gently rinse and drain blossoms. Leave baby squash stems (female flowers); if desired, trim off fuzzy stems (male flowers). Set aside 6 of the prettiest blossoms; chop the remainder.
  3. Add chayote to boiling broth.
  4. Mix masa flour with remaining 1 cup broth and stir into pan. Stir until boiling. Reduce heat to medium-low, cover, simmer, and stir occasionally, until chayote is tender when pierced, about 10 minutes.
  5. Stir corn, spinach, and chopped squash blossoms into soup, turn heat to high, and cook until corn is hot, about 2 minutes.
  6. Ladle soup into bowls and lay 1 blossom in each.
  7. Add cheese, salt, and pepper to taste.

Nutrition Facts

Calories122kcal
Protein13.04%
Fat20.16%
Carbs66.8%

Properties

Glycemic Index
25.75
Glycemic Load
5.31
Inflammation Score
-8
Nutrition Score
11.122173919626%

Flavonoids

Luteolin
0.07mg
Kaempferol
0.64mg
Myricetin
0.04mg
Quercetin
0.4mg

Nutrients percent of daily need

Calories:122.31kcal
6.12%
Fat:2.96g
4.56%
Saturated Fat:1.34g
8.38%
Carbohydrates:22.1g
7.37%
Net Carbohydrates:18.92g
6.88%
Sugar:5.47g
6.08%
Cholesterol:7.42mg
2.47%
Sodium:1258.86mg
54.73%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:4.31g
8.63%
Vitamin K:50.97µg
48.55%
Vitamin A:1683.87IU
33.68%
Folate:94.59µg
23.65%
Manganese:0.32mg
16.19%
Phosphorus:140.43mg
14.04%
Vitamin C:11.35mg
13.75%
Fiber:3.17g
12.7%
Magnesium:45.41mg
11.35%
Vitamin B6:0.18mg
8.77%
Vitamin B2:0.14mg
8.47%
Calcium:79.81mg
7.98%
Potassium:278.36mg
7.95%
Zinc:1.14mg
7.59%
Vitamin B1:0.11mg
7.47%
Vitamin B3:1.41mg
7.04%
Copper:0.14mg
6.78%
Iron:1mg
5.54%
Vitamin B5:0.51mg
5.1%
Selenium:2.93µg
4.18%
Vitamin E:0.37mg
2.46%
Vitamin B12:0.14µg
2.35%
Source:My Recipes