Healthy Zucchini Soup Recipe

Healthy Zucchini Summer Squash Soup Recipe – Light & Refreshing

This Healthy Zucchini Soup Recipe is light and refreshing  It’s the perfect meal for any season. Packed with fresh vegetables and herbs, this soup is not only nutritious but also bursting with flavor. If you have an abundance of summer vegetables, check out our post Food Hacks for Preservation to make the most of your garden’s bounty!

Ingredients for Healthy Zucchini Summer Squash Soup

Here are the key ingredients for this flavorful soup, and why each one is essential to the recipe:

• Zucchini and Summer Squash: The stars of the dish! These tender vegetables provide a subtle, slightly sweet flavor and are loaded with nutrients. Zucchini and summer squash are high in water content, making them perfect for creating a light and hydrating base for the soup. Additionally, these vegetables are rich in vitamins A and C and offer numerous health benefits.
• Onion and Garlic: These aromatic ingredients form the base of the soup.  They add depth and a savory note. Sautéing onions and garlic releases their natural sugars which balance out the flavors in the soup.
• Carrots and Celery: These classic soup vegetables bring both color and a touch of natural sweetness. Carrots are a good source of beta-carotene which supports healthy vision while celery adds a mild crunch and freshness to the soup.
• Chicken or Vegetable Broth: Provides the flavorful liquid base for the soup. You can use either homemade or store-bought broth. Homemade broth adds an extra layer of richness whereas store-bought broth offers convenience. Opt for low-sodium varieties if you’re looking to control the salt levels in your diet.
• Fresh Herbs (like thyme or basil): Fresh herbs elevate the flavor of the soup, adding a refreshing note that pairs perfectly with the vegetables. You can customize the herbs based on your preferences – fresh thyme for an earthy flavor or fresh basil for a bright, slightly sweet taste.
• Olive Oil: Adds a rich, smooth texture to the soup and helps sauté the aromatics. Olive oil is a healthier fat option that adds a subtle fruitiness to the dish.
• Salt and Pepper: Essential seasonings to bring out the flavors of the vegetables and broth. Always taste the soup towards the end of cooking to adjust the seasoning as needed.

Instructions

This recipe comes together with just a few simple steps. The combination of sautéing and simmering allows the flavors to meld together beautifully.

1. Start with the Aromatics: Heat olive oil in a large soup pot and sauté the chopped onions, garlic, carrots, and celery until the onions are translucent. This step builds a flavorful base for the soup. The aromatics release their flavors and create a rich base that enhances the taste of the vegetables and broth.
2. Add the Squash: Stir in the chopped zucchini and summer squash. Cook for a few minutes until they start to soften. Zucchini and summer squash cook quickly and don’t require a long time to reach the desired tenderness.
3. Simmer the Soup: Pour in the broth and bring the mixture to a boil. Reduce the heat to low and let it simmer until all the vegetables are tender. The longer you let the soup simmer, the more the flavors meld together.
4. Season and Serve: Stir in fresh herbs and season the soup with salt and pepper. Let it simmer for a few more minutes before serving. Adding the herbs towards the end of cooking ensures that they retain their bright, fresh flavors.

Why This Recipe is a Great Choice for Your Diet

This Healthy Zucchini Summer Squash Soup isn’t just delicious – it’s also an excellent choice if you’re looking for a light meal that supports a balanced diet. Zucchini and summer squash are low in calories and carbs while being high in fiber which promotes good digestion. Adding this soup to your weekly meal plan can help you stay hydrated and full while enjoying the fresh flavors of summer.

If you’re following a low-carb diet, this soup is a great alternative to starchy soups made with potatoes or noodles. For those on a plant-based diet, it’s easy to swap the chicken broth for vegetable broth or to add in plant-based proteins like white beans.

Tips & Tricks

Here are some tips to help you make the most of this recipe:

• Make It Creamy: If you prefer a creamier soup, blend half of the cooked soup in a blender and return it to the pot. This will give the soup a thicker, velvety texture while still retaining some chunky pieces of vegetables. For a completely smooth soup, blend all the cooked vegetables with the broth until it’s silky.
• Add Protein: For a heartier meal, consider adding cooked shredded chicken or white beans. Adding beans not only increases the protein content but also provides a creamy texture when blended slightly.
• Store-Bought Broth: If using store-bought broth, opt for a low-sodium version so you can control the salt level. For additional flavor, you can simmer the broth with a bay leaf and a few peppercorns before adding it to the soup.

What to Serve with Healthy Zucchini Summer Squash Soup

This light soup pairs well with a variety of sides. Here are some ideas to complement your meal:

• Crusty Bread: A slice of crusty bread is perfect for soaking up the flavorful broth. Try serving it with a drizzle of olive oil or a sprinkle of grated Parmesan for an extra burst of flavor.
• Grilled Cheese Sandwich: A classic pairing, especially for a comforting lunch or dinner. Use whole-grain bread and a blend of cheeses for a healthier twist.
• Simple Green Salad: A crisp, refreshing salad adds a nice contrast to the warm soup. Dress it with a light vinaigrette and add some sliced almonds or avocado for a satisfying side.

Leftovers & Storage

This soup stores well in the refrigerator for up to 3 days. Just let it cool completely before transferring it to an airtight container. Reheat gently on the stove or in the microwave until warmed through. You can also freeze the soup in individual portions for easy future meals. When reheating from frozen, allow the soup to thaw in the refrigerator overnight for best results. Reheat over low heat to preserve the texture and flavor of the vegetables.

Other Recipes to Try

If you enjoyed this Healthy Zucchini Summer Squash Soup, check out our other zucchini recipes here.  You’ll also want to try these super easy and big-on-flavor recipes:

• Slow Cooker Weight Watchers Vegetable Soup: A low-calorie, vegetable-packed soup that’s easy to make in a slow cooker. This is one of our favorites!
• Weight Watchers Chicken Fajita Crockpot Recipe: A flavorful and healthy chicken fajita dish made effortlessly in a crockpot.
• Mexican Medley: A vibrant mix of veggies and spices perfect for a side dish or a light meal.

This Healthy Zucchini Summer Squash Soup is the perfect way to enjoy a light and nutritious meal while making the most of fresh seasonal vegetables. With its simple ingredients and easy preparation, it’s a go-to recipe that you can quickly whip up for a healthy lunch or dinner. Whether you’re looking for a comforting meal on a cool day or a refreshing dish during the warmer months, this soup fits the bill. Don’t forget to explore our other recipes to keep your meal planning exciting and delicious!  You can find our recipes in our cookbook “Cooking for One – Not an Army” right here.

Healthy Zucchini and Summer Squash Soup Recipe

Print Recipe Pin Recipe

Prep Time 25 minutes mins

Total Time 25 minutes mins

Course Main Dish, Side

Cuisine Soup

Servings 4 Servings

Ingredients

  

1x2x3x

• 1 Tablespoon coconut oil
• 1/2 Medium Onion Chopped
• 4 Large Garlic Cloves Peeled
• 1 Teaspoon Salt
• 1 Teaspoon Powdered Ginger
• 1 Teaspoon Coriander
• 1/2 Teaspoon Ground Pepper
• 2 Medium Zuchinni Chopped Can also use shredded frozen
• 2 Medium Summer Squash Chopped Can also use shredded frozen
• 4 Cups Chicken Broth

Instructions

 

• Saute onion and garlic in coconut oil. Do NOT brown.
• Add remaining ingredients and simmer until zucchini and summer squash are very tender
• Transfer to a blender and puree until smooth

Tried this recipe?Let us know how it was!