This zucchini soup recipe comes from Inspiro Sexual health clinic nurse and administrator of our Healthy Mothers Healthy Babies.Vicki Reddick and has been featured in our staff favourites recipe book. To make this zucchini soup you will need 5 zucchinis, 3 potatoes, 1 tbsp extra virgin olive oil (optional), 1 onion, mustard, one liter of vegetable stock and 1 cup of no-fat yoghurt.
Did you know?
Zucchini's are not always green...
You may be used to seeing zucchini in the green it comes in your local supermarket, but there's a yellow and an orange variety of zucchini which looks a bit like a yellow squash.
The easiest way to tell the difference between a yellow squash and a yellow zucchini is to look at the shape. Yellow squash usually has a tapered neck, which can be either crooked or straight. Zucchini of any color looks like a cylinder from end to end. Though not much is known about the difference between the varieties, some say golden zucchini has a sweeter flavor than the green kind.
Zucchini soup prep time and serves
Prep: 15 minutes Cook: 25 minutes
Zucchini Soup nutrition information
Nutrition per 250g Serve:
Energy: 914 kJ Protein: 11g Fat: 6g Saturated fat: 2g
● 5 zucchinis, 4 diced and 1 stringed for garnish
● 3 potatoes diced
● 1 tbsp extra virgin olive oil
● 1 Onion diced
● 2 tsp Mustard
● IL vegetable stock
● 1 cup no-fat yoghurt
1. Chop all vegetables.
2. Heat olive oil in a large saucepan.
3. Fry onion until translucent. Add mustard.
4. Add all vegetables and cover with vegetable stock. Cook until soft.
5. In another pan, fry the stringed zucchini for garnish.
6. When all vegetables are cooked, blitz them with a stick blender.
7. Put into individual bowls and garnish with a dollop of yoghurt and stringed zucchini.
Serve with crusty bread and enjoy!
You can top your soup with a drizzle of olive oil, some fresh herbs and some grated cheese if you like, While you are eating your delicious zucchini soup, here are some interesting facts about zucchini's that you might not know.
Zucchini originally came from Central and South America
Inhabitants of Central and South America have been eating an ancestor of zucchini for over 7,000 years, but the zucchini we know today is a variety of summer squash developed in Italy
Zucchini's aren't always called zucchini's...
In Britain and Ireland a zucchini is called a marrow, and in South Africa, a zucchini is known as a baby marrow.
Is zucchini soup healthy? Here are some healthy benefits to zucchini soup
Zucchini is very low in carbohydrate
One cup of sliced zucchini has about 19 calories. That's 40 to 50% lower than the same serving size for other low-cal green veggies like broccoli and Brussels sprouts
Zucchini's have potassium
Zucchini has a good amount of potassium: 295 milligrams per cup, or 8% of your recommended daily value. According to the American Heart Association, potassium can help control blood pressure because it lessens the harmful effects of salt on your body.
Zucchini family history
Zucchini's belong to the same family as squashes and pumpkins, The zucchini, like all squash, originated in the Americas, specifically Mesoamerica.
More Zucchini recipes:
Mexican inspired black bean and zucchini fritters from dietitian Liam
Dom's chicken noodle soup recipe with zucchini noodles
Roast Vegetable & Walnut Salad dietitian recipe with zucchini
Hearty tomato and vegetable soup with zucchini
More healthy recipes:
- Healthy, delicious banana, date and chia biscuits
- 14 Dietitian approved healthy plant based snacks
- Healthy veggie packed, delicious lasagne
While this recipe was not written by one of our dietitians, many of our recipe's are. Inspiro's dietitians are available in Lilydale and Belgrave. Call: 03 9028 0153 Our dietitians can help you understand nutritional information and provide practical advice about what to eat and develop a plan for you. Learn more here.