Yellow Squash and Split Pea Soup with Shrimp

Gluten Free
Health score
6%
Yellow Squash and Split Pea Soup with Shrimp
45 min.
8
221kcal

Suggestions

Ingredients

  • tablespoons butter 
  • 0.5 cup cooking wine dry white
  • cups fat-skimmed chicken broth 
  • teaspoon ground cumin 
  • 0.5 teaspoon ground turmeric dried
  • stalk lemon grass fresh (10 to 12 in. long)
  • teaspoon olive oil 
  • oz onion diced peeled
  • 0.1 teaspoon pepper 
  • ounces rock shrimp frozen thawed deveined rinsed peeled
  • 0.3 teaspoon salt 
  • 0.5 cup whipping cream 
  • cup peas dried split yellow
  • lb summer squash diced yellow ()

Equipment

  • food processor
  • bowl
  • frying pan
  • ladle
  • oven
  • knife
  • sieve
  • blender
  • baking pan
  • slotted spoon

Directions

  1. In a 12- by 15-inch baking pan, mix squash with olive oil; sprinkle with 1/4 teaspoon salt and 1/8 teaspoon pepper and mix to coat.
  2. Bake in a 400 regular or convection oven, stirring occasionally, until squash is tender when pierced, 15 to 20 minutes.
  3. Meanwhile, in a 5- to 6-quart pan over medium heat, melt butter.
  4. Add onion and stir occasionally until very limp, 8 to 10 minutes.
  5. Add broth and wine, increase heat, and bring to a simmer.
  6. Add shrimp and simmer, uncovered, just until pink on the outside and opaque but still moist-looking in center of thickest part (cut to test), about 2 minutes. With a strainer or a slotted spoon, transfer shrimp to a bowl.
  7. Rinse lemon grass; cut off and discard tough tops and root end.
  8. Remove and discard tough outer layers. With the flat side of a knife or a mallet, crush tender inner stalk.
  9. Add to pan along with cumin, turmeric, and split peas. Bring to a boil over high heat, then cover, reduce heat, and simmer, stirring occasionally, until peas are very tender and almost completely broken down, about 50 minutes.
  10. Stir in all but about 1/4 cup roasted squash. In a blender or food processor, working in batches if necessary, whirl soup until smooth. Return to pan over low heat and stir in cream and salt and pepper to taste.
  11. Heat until steaming (see notes).
  12. Ladle soup into bowls and top equally with shrimp and reserved roasted squash.

Nutrition Facts

Calories221kcal
Protein20.73%
Fat40.02%
Carbs39.25%

Properties

Glycemic Index
20.75
Glycemic Load
1.06
Inflammation Score
-9
Nutrition Score
13.080000006634%

Flavonoids

Malvidin
0.01mg
Catechin
0.12mg
Epicatechin
0.08mg
Hesperetin
0.06mg
Naringenin
0.06mg
Luteolin
0.01mg
Isorhamnetin
1.42mg
Kaempferol
0.19mg
Myricetin
0.01mg
Quercetin
5.76mg

Nutrients percent of daily need

Calories:220.86kcal
11.04%
Fat:9.66g
14.86%
Saturated Fat:5.4g
33.75%
Carbohydrates:21.31g
7.1%
Net Carbohydrates:13.86g
5.04%
Sugar:5.22g
5.8%
Cholesterol:51.12mg
17.04%
Sodium:807.11mg
35.09%
Alcohol:1.54g
100%
Alcohol %:0.63%
100%
Protein:11.26g
22.52%
Manganese:0.64mg
31.9%
Fiber:7.45g
29.78%
Folate:97.1µg
24.27%
Phosphorus:203.07mg
20.31%
Copper:0.33mg
16.47%
Vitamin B1:0.24mg
16.01%
Potassium:545.34mg
15.58%
Selenium:10.59µg
15.13%
Vitamin C:12.37mg
14.99%
Vitamin B6:0.27mg
13.62%
Magnesium:51.84mg
12.96%
Vitamin B2:0.21mg
12.31%
Vitamin B3:2.26mg
11.28%
Iron:2.03mg
11.25%
Vitamin A:498.51IU
9.97%
Vitamin B12:0.55µg
9.16%
Zinc:1.31mg
8.7%
Vitamin B5:0.84mg
8.42%
Vitamin K:6.61µg
6.3%
Calcium:61.7mg
6.17%
Vitamin E:0.68mg
4.53%
Vitamin D:0.26µg
1.73%
Source:My Recipes