Let’s talk about soup, ba-bay. Let’s talk about how delicious it-can-be. Soup is essentially comfort in a bowl, and the ingredients you include can either enhance comfort or make it slightly refreshing, for example, if you make a chilled gazpacho. Although zucchini is a type of summer squash, it is typically available year round. The great thing about zucchini is that it is low in calories and rich in nutrients, so you get a lot of bang for your bite!
Zucchini is naturally rich in vitamin A, manganese, potassium, folate, copper, magnesium, vitamin C, phosphorus, fiber, thiamine, and vitamin B6. It may also provide small amounts of several B vitamins, calcium, zinc, and iron. Interestingly enough, raw zucchini provides a similar nutritional profile as cooked zucchini, only with less vitamin A and more vitamin C. But zucchini is not the only standout ingredient in this soup. The following ingredients are equally as important:
- Fresh basil: This is an absolute must! Not only is basil aromatic and robust in flavor, but it also helps color this soup a beautiful green hue. You should not substitute it with dried basil!
- Onion and garlic: First of all, you should always add onion and garlic to most meals. They enhance the flavor of the soup, adding a sweet and savory essence to the soup. It’s possible for people to be allergic, so we understand if you cannot eat them, but we do not recommend omitting either of these ingredients, as they provide flavor and valuable phytonutrients.
- Lemon juice: Fresh is best, people! Adding the juice of half a lemon not only brings necessary acid to this soup, but also makes it a bit brighter and more refreshing. Just make sure to add it at the end of the cooking process to prevent it from cooking out.
- Broth: You cannot have this soup without broth, but make sure to get either low-sodium or unsalted vegetable broth. Regular vegetable broth can contain a lot of sodium per serving, so make sure you read the labels!
- Prep Time:10m
- Cook Time:20m
- Total Time:30m
- Serves: 4 servings
Ingredients
- 1 tbsp. olive oil
- 1 medium onion, chopped
- 2 cloves garlic, minced
- 24 oz low-sodium vegetable broth
- 1 1/2 lbs zucchini, cubed
- 1/2 tsp. sea salt
- 1/8 tsp. black pepper (or more to taste)
- 1/2 c basil leaves
- 1/2 lemon, juiced
Instructions
- Warm the oil in a large stockpot over medium heat. After about 30 seconds, add the diced onion and cook for three to four minutes, stirring occasionally.
- Add the garlic and cook for an additional minute, or until fragrant and lightly browned. At this point, pour in the broth, zucchini, sea salt, and pepper. Bring to a boil, cover, and then reduce the heat to low. Simmer for about 10 minutes, or until the zucchini is fork-tender.
- Remove from heat and stir in the basil and lemon juice. Use an immersion blender to blend the soup until it is nice and smooth. Alternatively, transfer the soup in batches to a standard blender and blend until smooth.
- Pour into bowls and add desired garnishes, such as thinly sliced basil, pine nuts, red pepper flakes, or more black pepper.
- Soup will keep fresh in an airtight container in the fridge for three to four days.
