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Zucchini, Pea, and Basil Soup
This quick and easy Zucchini, Pea, and Basil Soup brings spring and summer flavors to your table. Combining seasonal ingredients and a very simple cooking method using your air fryer, you can prepare a delicious and vibrant soup in a very short time.
Prep Time
10 mins
Cook Time
10 mins
Total Time
30 mins
Servings: 4 people
Calories: 83 kcal
Course:
Soup
Cuisine:
Mediterranean
Ingredients
- 3 zucchinis
- ½ onion
- 3 cups vegetable stock
- 1 cup frozen peas
- 1 handful fresh basil
- 2 tablespoons nutritional yeast flakes
- salt and pepper to taste
- Olive oil for roasting
Garnish options:
- croutons
- Toasted seeds
- diced zucchini
- Plant-based cream we use oat cream
Instructions
- Preheat the air fryer or oven to 400°F (200°C). Chop the zucchini and onion into large chunks.
- Drizzle with olive oil and place in the air fryer basket or on a baking sheet. Cook for 15 minutes or until tender and lightly caramelized.
- Meanwhile, in a medium saucepan, heat the vegetable stock and add the frozen peas. Simmer for 2-3 minutes, then remove from heat and set aside.
- Once the zucchini and onion are cooked, transfer them to a blender. Add the warm stock with peas, fresh basil leaves, and nutritional yeast flakes.
- Blend until smooth, adding more water or stock if needed to reach desired consistency. Season with salt and pepper to taste.
- Garnish with croutons, diced zucchini (cooked/raw), and a drizzle of plant-based cream or extra virgin olive oil. We use oat cream.
Cup of Yum
Nutrition Information
Calories
83kcal
(4%)
Carbohydrates
15g
(5%)
Protein
6g
(12%)
Fat
1g
(2%)
Saturated Fat
0.2g
(1%)
Polyunsaturated Fat
0.2g
Monounsaturated Fat
0.03g
Sodium
719mg
(30%)
Potassium
567mg
(16%)
Fiber
5g
(20%)
Sugar
8g
(16%)
Vitamin A
952IU
(19%)
Vitamin C
42mg
(47%)
Calcium
36mg
(4%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 4people
Amount Per Serving
Calories 83
% Daily Value*
| Calories | 83kcal | 4% |
| Carbohydrates | 15g | 5% |
| Protein | 6g | 12% |
| Fat | 1g | 2% |
| Saturated Fat | 0.2g | 1% |
| Polyunsaturated Fat | 0.2g | 1% |
| Monounsaturated Fat | 0.03g | 0% |
| Sodium | 719mg | 30% |
| Potassium | 567mg | 12% |
| Fiber | 5g | 20% |
| Sugar | 8g | 16% |
| Vitamin A | 952IU | 19% |
| Vitamin C | 42mg | 47% |
| Calcium | 36mg | 4% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.