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ZUCCHINI SOUP
16

ZUCCHINI SOUP

NUTRITION
HEALTHY RECIPES
Oct 10, 2024

ZUCCHINI SOUP

Zucchini soup is both healthy and tasty at the same time. Fresh zucchini, almond milk, garlic, and dill make the zucchini soup is not only flavour-rich but also nutritious. It has the subtle taste of the zucchini, which is more than sufficient to be complemented by the aromatic herbs and rich broth so that it is ready to be a comforting low-calorie option for lunch or dinner. Vegan and gluten-free, Zucchini soup is perfect for people on a plant-based diet or simply for healthy, easy meals. The simpler the ingredients, the more the possibility exists to consume this summer zucchini soup during the winter.

RECIPE CATEGORY

Lunch, Dinner, Entrée, Soup / Stew

 

SERVING SIZE

1

 

CUISINE

Mediterranean

 

PREPARATION / TECHNIQUES

Sauté, Simmer, One-Pot Wonders

 

OCCASION / HOLIDAY

Summer, Fall, Family Dinner, Picnic, Mother’s Day, Thanksgiving

 

SPECIAL CONSIDERATION / DIETARY CONCERNS

Vegan, Gluten-Free, Low Fat, Quick & Easy, Healthy, Low Sodium

 

DISH TYPE

Soup / Stew

 

INGREDIENTS

  • 1 medium zucchini, chopped
  • ¼ onion, chopped
  • 1 clove garlic, minced
  • ½ cup vegetable broth
  • ¼ cup almond milk
  • ½ tbsp olive oil
  • ¼ tsp dried dill
  • Salt and pepper to taste

FULL NUTRITIONAL INFORMATION (PER SERVING)

  • Calories: 140
  • Protein: 3g
  • Fat: 9g
  • Carbohydrates: 12g
  • Fibre: 2g
  • Sodium: 250mg

PREPARATION OF ZUCCHINI SOUP

  • Sauté the onions: Firstly, place a saucepan on medium heat. Then, pour the olive oil. Add in chopped onions and sauté for about 4-5 minutes until they will appear softened and translucent.
  • Add garlic and zucchini: Add the minced garlic and the chopped zucchini to the pan. Stir in the garlic and zucchini, cooking for 2-3 minutes longer until the zucchini starts softening.
  • Add broth and simmer: Lower the heat with the cover on, and cook for 8-10 minutes or until the zucchini is soft.
  • Blend the soup: Using an immersion blender, purée the soup until smooth. Or you can move the mixture to a blender and blend it until smooth. Then, return it to the pot.
  • Add almond milk and dill: Stir in almond milk and dried dill. Then, heat for another 2-3 minutes.
  • Season and serve: Taste the zucchini soup and adjust the seasoning with salt and pepper. Then, serve the soup hot and garnish it with a drizzle of olive oil if you like.

PREP TIME

5 minutes

COOKING TIME

15 minutes

TIPS

  • Roast the zucchini in olive oil for a richer flavour before adding it to the soup.
  • Blend only half of the zucchini soup if you prefer a chunkier texture, leaving some zucchini pieces intact.
  • For a creamier texture, use unsweetened almond milk, but you can also substitute it with other plant-based milk like oats or coconut milk.

VARIATIONS

  • Additionally, you can add some red pepper flake if you are looking for a little kick.
  • Add in fresh spinach or kale, folded in towards the end for added nutrition and texture.
  • Furthermore, for a thicker soup, you can add ¼ cup of cooked quinoa or rice into it.
  • Lastly, to add a little decadence, you can incorporate 1 tablespoon of vegan cream or sour cream while serving.

PREPPING AND STORAGE

  • Fridge: Leftover zucchini soup can be stored in a container in the fridge for up to 3 days and reheated over the stovetop or in the microwave.
  • Freezing: This soup freezes well. Let it cool completely, and then you can pack it in freezer-safe containers. Freeze for up to 3 months. Thaw it in the fridge overnight before reheating.

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