Zucchini Soup
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Zucchini Soup
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This quick, easy zucchini soup is my go-to for busy days. Ready in under 30 minutes, it's a convenient and comforting vegan meal you'll love making anytime.
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Ingredients
- 2 tablespoons extra-virgin olive oil
- 1 onion small, finely chopped
- 1 clove garlic thinly sliced
- ⅛ teaspoon red pepper flakes
- ½ teaspoon cumin powder
- ½ teaspoon fresh Rosemary substitute ¼ dried rosemary
- ½ teaspoon salt
- 3 zucchini medium, cubed
- 2 cups vegetable stock low sodium
- 1 cup croutons for garnish
- ½ teaspoon salt
- ¼ teaspoon black pepper
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Instructions
- In a large Dutch oven, heat the olive oil over medium heat.
- Add the onion, garlic, red pepper flakes, cumin powder, and fresh rosemary.
- Season with salt and pepper, and cook, stirring frequently, until the onion is softened, about 5 minutes.
- Add the zucchini and continue to cook, stirring frequently, until softened, about 10 minutes. Pour in the stock and bring to a simmer. Cook until the zucchini is very soft, about 10 minutes. Add more broth if necessary.
- Using an immersion blender, puree the soup until smooth. Taste and adjust the seasoning with salt and pepper if needed.
- Ladle the soup into bowls, top with croutons, and serve either hot or cold.
Notes
- You can add heavy cream or coconut cream to make the soup creamy.
- When cubing the zucchini, ensure they are of uniform size to promote even cooking and a smooth texture when blended.
- If using dried rosemary, crush it between your fingers before adding to release its oils and enhance the flavor.
- The soup can be stored for up to 3 days in the refrigerator in a sealed container.
- Creaminess: You can add heavy cream or coconut cream to make the soup creamy.
- When cubing the zucchini, ensure they are of uniform size to promote even cooking and a smooth texture when blended.
- If using dried rosemary, crush it between your fingers before adding to release its oils and enhance the flavor.
- The soup can be stored for up to 3 days in the refrigerator in a sealed container.
Nutrition Information
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Calories
137kcal
(7%)
Carbohydrates
15g
(5%)
Protein
3g
(6%)
Fat
8g
(12%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
1g
Monounsaturated Fat
5g
Sodium
828mg
(35%)
Potassium
442mg
(13%)
Fiber
2g
(8%)
Sugar
6g
(12%)
Vitamin A
567IU
(11%)
Vitamin C
29mg
(32%)
Calcium
40mg
(4%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 4servings
Amount Per Serving
Calories 137 kcal
% Daily Value*
| Calories | 137kcal | 7% |
| Carbohydrates | 15g | 5% |
| Protein | 3g | 6% |
| Fat | 8g | 12% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 5g | 25% |
| Sodium | 828mg | 35% |
| Potassium | 442mg | 9% |
| Fiber | 2g | 8% |
| Sugar | 6g | 12% |
| Vitamin A | 567IU | 11% |
| Vitamin C | 29mg | 32% |
| Calcium | 40mg | 4% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.
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