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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! A tasty light lunch or midweek dinner.
5 from 2 votes
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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: 180kcal

Equipment

  • Stove-top or Thermomix

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 full fat
  • ½ cup cream light or thickened
  • croutons, extra cream, parmesan 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 chopped 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, some grated parmesan and extra cream or sour cream drizzled over the top (optional).

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 chopped 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, some grated parmesan and extra cream or sour cream drizzled over the top (optional).

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). 
Dairy-free option - substitute the milk and cream for coconut milk and coconut cream.
There's 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.
Pureeing the soup - ensure soup has cooled slightly before pureeing to avoid any scalds from the steam and hot liquid.
Storing - in an airtight container for up to 3 days in the fridge
Freezing - this recipe freezes well - so make a few big batches when zucchinis are in season and freeze them for up to 3 months 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