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!?
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.
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).
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.
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.
More healthy winter soup recipes
You guys know how OBSESSED I am with soups, right!!?? Check out some more of my favourite recipes here.
Creamy Zucchini Soup
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
Nutrition
