Creamy Zucchini Soup

Light, gentle, and full of vegetables! Thanks to its smooth, puréed texture, this creamy zucchini soup is easy on the stomach and quick to digest. It's a perfect light lunch — make a batch and your body will thank you.

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Composition / ingredients

Servings:
Translation table of volumetric measures
Nutrients and energy value of the composition of the recipe
By weight of the composition:
Proteins 10 % 1 g
Fats 50 % 5 g
Carbohydrates 40 % 4 g
74 kcal
GI: 100 / 0 / 0

Cooking method

Cooking time: 35 min
  1. Step 1:

    Step 1

    How do you make creamy zucchini soup? Gather your ingredients. Any odorless vegetable oil works in place of olive oil.

  2. Step 2:

    Step 2

    Scrub the carrot clean, peel it, and cut it into pieces — roughly chopped, nothing too big. Peel and chop the onion as well. The exact shape doesn't matter here, since everything gets blended later.

  3. Step 3:

    Step 3

    Which zucchini works best? Reach for young ones with tender skin. Wash and peel them — though with very thin skin you can leave it on. If you're using a more mature zucchini, cut away the tough peel and scoop out the seedy center. Cut the zucchini into small slices.

  4. Step 4:

    Step 4

    In a skillet with the olive oil, gently sweat the chopped carrot and onion for 5-7 minutes, stirring now and then.

  5. Step 5:

    Step 5

    Add the zucchini and stir. If it looks dry, splash in a couple of tablespoons of water. Cook the vegetables over medium heat, stirring, until about halfway done.

  6. Step 6:

    Step 6

    Transfer the vegetables to a pot of the right size. Pour in just enough hot water to barely cover them. Simmer at a moderate boil until the vegetables are soft. Use more or less water than called for depending on how thick or thin you want the soup.

  7. Step 7:

    Step 7

    Take the pot off the stove. Blend the hot vegetables with an immersion blender until smooth and creamy. Work carefully so you don't get splashed.

  8. Step 8:

    Step 8

    Bring the purée back to a boil over low heat. Season with salt, add the nutmeg, and stir.

  9. Step 9:

    Step 9

    Pour in the cream and stir.

  10. Step 10:

    Step 10

    Bring the soup just to a boil, then take it off the heat.

  11. Step 11:

    Step 11

    Your creamy zucchini soup is ready. Enjoy!

  • Puréed vegetable soups are best made fresh, in a single batch. Reheating and storing strips out much of their nutritional value, so to get the most out of it, don't cook more than you'll eat.
  • The cream can be any fat content you like, but keep in mind: the richer the cream, the more calories in the finished soup.

Caloric content of the products possible in the composition of the dish

  • Buttermilk - 36  kcal/100g
  • Cream 20% fat - 300  kcal/100g
  • Cream 10% fat - 120  kcal/100g
  • Cream - 300  kcal/100g
  • Zucchini - 23  kcal/100g
  • Carrots - 33  kcal/100g
  • Dried carrots - 275  kcal/100g
  • Boiled carrots - 25  kcal/100g
  • Salt - 0  kcal/100g
  • Water - 0  kcal/100g
  • Onion - 41  kcal/100g
  • Olive oil - 913  kcal/100g
  • Nutmeg - 556  kcal/100g

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