Servings
Font
Back
0 from 0 votes

Zucchini Soup

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.

Prep Time
5 mins
Cook Time
5 mins
Total Time
30 mins
Servings: 4 servings
Calories: 137 kcal
Course: Soup
Cuisine: American

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

Instructions

    Cup of Yum
  1. In a large Dutch oven, heat the olive oil over medium heat.
  2. Add the onion, garlic, red pepper flakes, cumin powder, and fresh rosemary.
  3. Season with salt and pepper, and cook, stirring frequently, until the onion is softened, about 5 minutes.
  4. 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.
  5. Using an immersion blender, puree the soup until smooth. Taste and adjust the seasoning with salt and pepper if needed.
  6. 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

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

% 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.