Creamy Zucchini Soup | Healthy Recipe

A healthy and creamy zucchini soup recipe that will be ready in less than 30 minutes! The perfect way to use up zucchinis!

A healthy and creamy zucchini soup recipe that will be ready in less than 30 minutes! The perfect way to use up zucchinis!

Why zucchini soup is so good for you:

  • it’s hearty and delicious
  • budget-friendly (and even more so when zucchinis are in season)
  • quick and easy to make (hello 30 minute meal!)
  • a healthy, low calorie recipe

What’s not to love!?

A cup of zucchini soup with bread behind it.

Ingredients for zucchini soup

To make this soup, you’ll need a few basic ingredients:

  • onion
  • olive oil
  • garlic
  • zucchinis (courgettes)
  • liquid vegetable stock
  • milk
  • cream

Plus you might like to add some extra cream, parmesan cheese or croutons when serving. 

Parmesan grated over a cup of soup.

How to make a low fat/calorie zucchini soup

This recipe has 180 calories per serve when made exactly as per the recipe below (using a combination of milk and cream). 

If you’d like your soup to be even lower in calories and fat, then you can replace the cream with extra milk. 

You can also use light milk if you prefer. I find the best flavour comes with full cream milk and cream – but if you’re watching calories, then these substitutes are great!

And of course, you can always serve the soup on it’s own (without the croutons, extra cream and parmesan cheese). 

Bread in the background and a cup of cream swirled green soup.

Do you need to peel the zucchini before making soup?

You’re going to love the answer to this!! Nope! Not at all! You do NOT need to peel the zucchinis (courgettes) before using them in soup. Simply chop them up, pop them in the saucepan, let them simmer and soften and then puree with a stick blender or food processor.

Parmesan cheese and cream on top of a green vegetable soup.

Can you freeze zucchini soup?

Yes absolutely! This recipe freezes really well – so make a few big batches when zucchinis are in season and freeze them in airtight containers for later in the year.

A bowl of zucchini soup drizzled with cream and a piece of bread being dipped in.

More healthy winter soup recipes

You guys know how OBSESSED I am with soups, right!!?? Check out some more of my favourite recipes here.  
Healthy winter soup recipes

 

A healthy and creamy zucchini soup recipe that will be ready in less than 30 minutes! The perfect way to use up zucchinis!

Creamy Zucchini Soup

A healthy and creamy zucchini soup recipe that will be ready in less than 30 minutes! The perfect way to use up zucchinis!
5 from 1 vote
Print Pin Rate
Course: Soup
Cuisine: Healthy Soup
Keyword: zucchini soup
Prep Time: 5 minutes
Cook Time: 20 minutes
Total Time: 25 minutes
Servings: 6 serves
Calories: 180kcal

Ingredients

  • 2 tbs olive oil
  • 1 brown onion diced
  • 2 tsp minced garlic
  • 1 kg zucchinis chopped into 2cm chunks
  • 4 cups liquid vegetable stock
  • 1 cup milk
  • 1/2 cup cream light or thickened
  • croutons, extra cream for serving

Instructions

Conventional Method

  • Heat the olive oil in a large saucepan over medium heat. Add the diced onion and minced garlic and cook until the onion is soft and translucent. 
  • Add the zucchinis and stir for 1 minute. 
  • Add the liquid vegetable stock and bring to a boil. Reduce the heat, cover and simmer for 20 minutes. 
  • Allow to cool slightly before adding the milk and cream and pureeing with a stick blender or a food processor until smooth. 
  • Serve with croutons and extra cream drizzled over the top. 

Thermomix Method

  • Place the onion into chop for 5 seconds, Speed 8. 
  • Add the olive oil and minced garlic and cook for 3 minutes, 100 degrees, Speed 2. 
  • Add the zucchini and liquid vegetable stock and cook for 20 minutes, 100 degrees, Speed 1 (place the rice simmering basket over the hole to catch any splashes). 
  • Allow to cool slightly before adding the milk and cream and then pureeing by very slowly increasing to Speed 9 (see notes). 
  • Serve with croutons and extra cream drizzled over the top. 

Notes

Calorie info: This recipe has 180 calories per serve when made exactly as per the recipe below (using a combination of milk and cream). 
 
Lower calorie version: If you'd like your soup to be even lower in calories and fat, then you can replace the cream with extra milk.  You can also use light milk if you prefer. I find the best flavour comes with full cream milk and cream - but if you're watching calories, then these substitutes are great! And of course, you can always serve the soup on it's own to save on calories (without the croutons, extra cream and parmesan cheese). 
 
There' no need to peel the zucchinis (courgettes) before using them in soup. Simply chop them up, pop them in the saucepan, let them simmer and soften and then puree with a stick blender or food processor.
 
This recipe freezes really well - so make a few big batches when zucchinis are in season and freeze them in airtight containers for later in the year.

Nutrition

Calories: 180kcal | Carbohydrates: 11g | Protein: 4g | Fat: 13g | Saturated Fat: 6g | Cholesterol: 31mg | Sodium: 666mg | Potassium: 537mg | Fiber: 1g | Sugar: 8g | Vitamin A: 1025IU | Vitamin C: 31.7mg | Calcium: 93mg | Iron: 0.6mg
Did you try this recipe?Mention @BakePlaySmileBlog or tag #BakePlaySmile!

A chunk of parmesan cheese behind a cup of zucchini and parmesan soup.

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