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Creamy Zucchini and Potato Soup (No Cream)

A light, silky-smooth zucchini soup! This creamy zucchini and potato soup — made without any cream — comes together quickly and easily. You can use frozen zucchini, which makes it much more affordable to make in winter.

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Cream soup of zucchini without cream with potatoes
Cream soup of zucchini without cream with potatoes Cream soup of zucchini without cream with potatoes
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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 9 % 1 g
Fats 27 % 3 g
Carbohydrates 64 % 7 g
53 kcal
GI: 100 / 0 / 0

Cooking method

Cooking time: 44 min

  1. Step 1:

    Step 1

    Gather everything you'll need for the creamy zucchini soup: zucchini, potatoes, milk, onion, salt, ground black pepper, water, and vegetable oil.

  2. Step 2:

    Step 2

    Wash the zucchini. Peel it or leave the skin on, as you like — if it's an older zucchini with tough skin, it's best to peel it, and scoop out the inside if there are large seeds. Young, tender zucchini can go in skin, seeds, and all. Cut the prepped zucchini into medium cubes.

  3. Step 3:

    Step 3

    Wash, peel, and slice the potatoes no larger than the zucchini pieces. For a tasty soup with a nice velvety texture, use a starchy variety that breaks down well.

  4. Step 4:

    Step 4

    Heat the vegetable oil in the bottom of a heavy pot. Peel and finely chop the onion, add it to the hot oil, and sauté for 2–3 minutes until translucent. Add the zucchini and potatoes, and fry everything together, stirring often — the vegetables shouldn't brown much.

  5. Step 5:

    Step 5

    Pour in room-temperature water and add salt to taste and some ground black pepper. Bring to a boil, then lower the heat to the minimum and cook the vegetables for about 20–25 minutes — go by the potatoes; they should be fully tender.

  6. Step 6:

    Step 6

    Blend the cooked vegetables with an immersion blender until smooth. Pour in the warm milk (or light cream instead), stir, and return it to the heat. Stirring, bring the soup almost to a boil but don't let it boil. Take it off the heat and serve!

  • Top each bowl with chopped herbs, a drizzle of cream, grated cheese, or spices.

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

  • Onion - 41  kcal/100g
  • Ripe potatoes - 80  kcal/100g
  • Baked potatoes - 70  kcal/100g
  • Mashed potatoes - 380  kcal/100g
  • Boiled potatoes - 82  kcal/100g
  • Potatoes in uniform - 74  kcal/100g
  • Fried potatoes - 192  kcal/100g
  • Whole cow's milk - 68  kcal/100g
  • Milk 3.5% fat content - 64  kcal/100g
  • Milk 3.2% fat content - 60  kcal/100g
  • Milk 1.5% fat content - 47  kcal/100g
  • Concentrated milk 7.5% fat content - 140  kcal/100g
  • Milk 2.5% fat content - 54  kcal/100g
  • Zucchini - 23  kcal/100g
  • Ground black pepper - 255  kcal/100g
  • Vegetable oil - 873  kcal/100g
  • Salt - 0  kcal/100g
  • Water - 0  kcal/100g

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