This creamy zucchini soup is a healthy, comforting, and delicious dish that combines the mild flavor of zucchini with the richness of coconut milk or cream, and the crunch of toasted almonds. The fresh basil and olive oil drizzle give it a burst of freshness, making it the perfect meal for any season. Whether you’re vegan or prefer a non-vegan option, this soup can easily be adapted to suit your preferences. It’s also simple to prepare and makes for a wonderful lunch or light dinner.
Ingredients
- 3 medium zucchinis, sliced
- 1 medium onion, chopped
- 2 cloves garlic, minced
- 2 tablespoons olive oil
- 4 cups (1 liter) vegetable broth
- 1/2 cup (120 ml) coconut milk (or heavy cream for non-vegan option)
- 1/4 cup (30 g) toasted almonds, roughly chopped
- Fresh basil leaves, for garnish
- Salt and pepper, to taste
- Olive oil, for drizzling
Step-by-Step Instructions for Creamy Zucchini Soup
Step 1: Sauté the Vegetables
Start by heating 2 tablespoons of olive oil in a large pot over medium heat. Once the oil is warm, add the chopped onion. Sauté the onion for about 5 minutes, stirring occasionally, until it becomes soft and translucent. The softened onions will provide a sweet, rich base for your soup.
Next, add the minced garlic and cook for another 1-2 minutes, ensuring that the garlic doesn’t burn. This will release the fragrant aroma of garlic, enhancing the flavor of the soup.
Step 2: Cook the Zucchini
Once the onion and garlic are cooked, add the sliced zucchini to the pot. Stir well to coat the zucchini with the olive oil and sautéed onion mixture. Let the zucchini cook for about 5-6 minutes, stirring occasionally, until it begins to soften and develop flavor. The zucchini will absorb the aromatic base of garlic and onion, making it an essential part of the soup’s flavor profile.
Step 3: Add the Broth
After the zucchini has softened, it’s time to add the liquid base of the soup. Pour in 4 cups (1 liter) of vegetable broth and bring the mixture to a boil. Once it reaches a boil, reduce the heat to low and allow the soup to simmer for 15-20 minutes. This simmering time ensures that the zucchini becomes fully tender and allows all the flavors to meld together.
Step 4: Blend the Soup
Once the zucchini is tender, it’s time to blend the soup until it’s smooth and creamy. Using an immersion blender, blend the soup directly in the pot until it reaches your desired consistency. If you don’t have an immersion blender, you can carefully transfer the soup in batches to a regular blender. Be sure to let the soup cool slightly before blending, and always leave some space in the blender to allow for steam to escape.
Once blended to a smooth consistency, stir in 1/2 cup (120 ml) of coconut milk for a vegan option, or use heavy cream if you prefer a richer, non-vegan version. The addition of coconut milk (or cream) gives the soup its signature creamy texture and adds a slight sweetness that balances the zucchini’s mild flavor. Season the soup with salt and freshly ground black pepper to taste, adjusting as needed.
Step 5: Serve the Soup
Now that your soup is ready, ladle it into bowls for serving. To add a delightful crunch and flavor contrast, top each serving with a sprinkle of toasted almonds. The almonds offer a nutty, crispy element that complements the creaminess of the soup.
For a fresh and aromatic garnish, add a few fresh basil leaves on top. Finish each bowl with a drizzle of olive oil, which adds a touch of richness and enhances the overall flavor of the dish. You can also add some freshly cracked black pepper for extra warmth.
Optional Garnishes
If you’d like to customize your soup further, here are a few optional garnishes that can elevate the dish:
- Croutons: Add a crunchy texture by sprinkling homemade or store-bought croutons on top.
- Parmesan Cheese: For a richer, umami flavor, sprinkle freshly grated Parmesan cheese over the soup.
- Lemon Zest: For a hint of brightness, add a touch of lemon zest to the top just before serving.
Tips for Making Creamy Zucchini Soup
- Cashew Cream Option: If you want to make the soup even creamier while keeping it dairy-free, you can use soaked cashews instead of coconut milk. Soak about 1/2 cup of cashews in water for a few hours, then blend them with a bit of the soup or water until smooth. Stir the cashew cream into the soup in place of the coconut milk.
- Roast the Zucchini for Added Flavor: For an extra depth of flavor, you can roast the zucchini slices before adding them to the soup. Toss the zucchini with a bit of olive oil, salt, and pepper, and roast at 400°F (200°C) for about 20 minutes, until golden brown. This will add a slightly caramelized, rich flavor to the soup.
- Add a Spicy Kick: If you enjoy a bit of heat, you can add red pepper flakes or chopped chili when sautéing the garlic for a spicy twist.
Nutrition Information
This recipe yields 4 servings of creamy zucchini soup. Below is the approximate nutrition breakdown per serving:
- Calories: 210 kcal
- Protein: 4g
- Fat: 18g
- Carbohydrates: 10g
- Fiber: 3g
- Net Carbs: 7g
This soup is low in calories and high in healthy fats, making it an excellent option for those following a low-carb or keto diet. The addition of almonds provides a source of protein, healthy fats, and vitamin E, while the coconut milk contributes a creamy, dairy-free richness.
Final Thoughts and Variations
This creamy zucchini soup with toasted almonds and basil is a flavorful and wholesome dish that is sure to please. It’s perfect for those looking for a light yet satisfying meal, and it can be made with just a few simple ingredients. The fresh herbs, creamy coconut milk, and crunchy almonds work together to create a well-balanced dish that’s perfect for any season. Whether you’re serving it as a starter or enjoying it as a main course with some crusty bread, this soup is sure to become a favorite.
For a richer flavor profile, you can experiment with roasting the zucchini or adding different garnishes like croutons or Parmesan. Whichever way you decide to enjoy it, this creamy zucchini soup will bring comfort and delight to your table!
