Zucchini soup is a great alternative for when temperatures start to drop. It is a healthy option, at an affordable price, but above all, delicious.
Zucchini has become, gradually, one of the favorite vegetables in kitchens; they are versatile and you can find them in countless recipes, like this soup we present to you.
Zucchini soup: Why prepare it?
Zucchinis are now one of the star vegetables in the kitchen. Thanks to their versatility, these vegetables adapt easily to any type of recipe you want to prepare. Thus, we can find zucchini even replacing the emblematic lasagna sheets or as tagliatelle and spaghetti, so a zucchini soup will not be the exception when temperatures start to drop.
Zucchini, which is also called calabash, is nothing more than a kind of squash with a soft texture and a sweet flavor. It can be found in deep green color, but also in some shades of yellow. It grows in warm areas and, in fact, it belongs to the same family as cucumber or pumpkin. As a curious fact we tell you that the seeds inside are edible.
Benefits of zucchini
Zucchini are not only delicious but also provide multiple benefits to the body. We start by telling you that they are ideal if you want to lose weight, keep it off or simply have a healthier diet. These vegetables are very low in calories. On the other hand, they are full of water, so they are very satiating, so you will not be tempted to keep eating because you will be satisfied.
Another of the properties of zucchini is that they are high in fiber, so if you have problems with constipation, we advise you to include this vegetable in your diet. In case you do not think it is enough, in this vegetable you will find a large amount of minerals such as calcium (for the care of bones and teeth); potassium, phosphorus and sodium.
They are a great source of Omega-3 fatty acids that provide great benefits for cardiovascular health, help prevent different types of cancer, lung, inflammatory and skin diseases. They are also recommended for pregnant women, as they contribute to the development of nerve function and other organic functions of the embryo.
Within the composition of zucchini, we see that this vegetable has vitamin C, a powerful antioxidant that helps lower blood pressure and protect against arterial obstruction, lowers cholesterol levels and reduces the risk of atherosclerosis. We found that zucchini is rich in vitamin A, which is highly recommended for skin care and to fight free radicals that cause diseases such as cancer.
Finally, it is noteworthy that zucchini is rich in phytonutrients, substances that reduce prostate enlargement and that could mean, in case of occurrence, problems with urine and sexual function.
Zucchini soup recipe: an easy and healthy choice
Zucchini soup can be prepared in a matter of minutes, its preparation is simple and the ingredients are very economical. It is a very healthy option that will not only please you but is also recommended for children, if you have them at home.
The flavor is delicious and can be used as a starter or for a light dinner when temperatures drop. You also have the option of preparing a cream that can be eaten during the summer season, since it is possible to eat it cold.
1 medium sized potato
Water or chicken or vegetable broth, preferably low in salt
3 tablespoons of extra virgin olive oil
Salt and pepper to taste
The first thing you have to do to prepare the zucchini soup is to wash the zucchini and cut them into more or less uniform pieces, so that cooking occurs at the same time.
It is advisable to keep the skin as it will not only give color to the soup but also concentrate a good part of the properties described above.
It is the turn of the onion, which should be peeled and cut into julienne strips. Once you have cut it, place it in the frying pan (deep) or in a small saucepan with a drizzle of oil and proceed to poach it, adding a little salt.
Once the onion is soft and a little transparent, add the zucchini, so they will be impregnated with the flavor of the onion. While you have these two ingredients on the fire, recommended at a medium high heat, peel and cut the potatoes and add them to the pan or saucepan, along with the zucchini and onion.
After a couple of minutes, add water or chicken broth to the pan so that the liquid covers all the ingredients. Let them cook for 20-25 minutes, until the potato is soft and season with salt and pepper.
Remove from the heat after this time. While you are waiting for the soup to be ready, prepare boiled egg and cut it into small pieces that you will have to add on top of the soup once you serve it.
If you want it to be creamy, you can pass it through a blender and blend it as finely as possible.
How to make cream of zucchini soup in Thermomix
2 large zucchini
30g extra virgin olive oil
500g vegetable stock
4 small cheeses
Peel the zucchini (or not), wash and cut into small pieces, do the same with the leek. Add the zucchini and the leek together with oil in glass, 10 minutes, varoma, speed 2 (do not use the measuring cup).
Then add the potato, the vegetable stock and the salt, 20 minutes, varoma, speed spoon.
After the time has elapsed, add the cheeses, 2 minutes, speed 5-10.
Serve hot or cold.
Light zucchini cream
2 large zucchini
1 tablespoon of extra virgin olive oil
500g vegetable stock (best homemade)
2 tablespoons skimmed milk
First, wash well and cut the zucchini into slices. Chop the leek. We put everything to sauté in a pan with a little oil for about 5 minutes over low heat, add the vegetable broth to cover everything and let it cook for another 20 minutes. Add the milk, salt and a pinch of nutmeg if you like it.
When it has boiled again, let it cool a little before passing it all through the blender, removing a little of the cooking broth to make it consistent. Then we beat it until it is very creamy. We check the salt level and serve it.
Tips for perfect zucchini soup
How to choose zucchini: look for zucchini that are firm to the touch, compact, without spots on the skin. Small or medium-sized zucchini are preferable to large ones, as the latter tend to have many seeds and a less tender flesh. It is better not to store zucchini for many days; as they ripen they acquire a slightly more bitter taste.
With or without skin? Keep in mind that the skin retains most of the nutrients, so the ideal would be to keep it. But if you have “green-phobic” children, or if you do not have a powerful blender, you can remove the skin so that the little pieces of skin are not visible.
You can replace the vegetable broth with chicken broth, it will give it a spectacular taste.
The zucchini cream can be served hot or cold, it is delicious both ways!
Serve it with some toasted bread cubes on top, or with chopped parsley. You can also add serrano ham shavings or croutons.