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 - Conventional Method

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
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Course: Soup
Cuisine: Healthy Soup
Prep Time: 5 minutes
Cook Time: 20 minutes
Total Time: 25 minutes
Servings: 6 serves
Calories: 180

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

  • 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. 

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