Zucchini Soup - Easy To Make & Loaded With Veggies

Ingredients

• 1/2 medium Red Onion (peeled and cut into planks, then diced)
• 2 large Carrots (peeled and diced)
• 2 stalks Celery Stalks (chopped)
• 4 pieces Green Zucchini (peeled, cut into 1‑inch cubes)
• 6 cloves Garlic (peeled and roughly chopped)
• 2 tablespoons Extra Virgin Olive Oil (for sautéing)
• 1/2 teaspoon Celtic Sea Salt (or any kosher salt)
• 1/4 teaspoon Black Pepper (freshly cracked)
• 1 teaspoon Turmeric Powder (adds golden color and health benefits)
• 1 teaspoon Paprika (sweet or smoked, per preference)
• 1 teaspoon Onion Powder
• 1/2 teaspoon Cumin Seeds (ground or lightly toasted)
• 1/2 cup Full‑Fat Coconut Milk (canned, not light coconut milk)
• 1/2 cup Water
• 2 tablespoons Feta Cheese (crumbled, for garnish)
• 1 tablespoon Fresh Dill (chopped, for garnish)
• 1 tablespoon Fennel Fronds (chopped, for garnish)

Instructions

1. Prep All Vegetables

   Peel the red onion and cut into planks, then dice. Peel and dice the carrots. Chop the celery stalks. Peel the zucchinis and cut into 1‑inch cubes. Smash and roughly chop the garlic cloves.

   Time: PT10M

2. Sauté Base Vegetables

   Heat 2 Tbsp olive oil in the stainless steel pot over medium heat. Add the diced onion, carrots, and celery. Sprinkle with ½ tsp Celtic salt and a few cracks of black pepper. Cook, stirring occasionally, for about 8 minutes until softened and lightly golden.

   Time: PT8M

   Temperature: Medium heat

3. Add Garlic

   Add the chopped garlic to the pot and sauté for another 4 minutes, stirring to prevent burning.

   Time: PT4M

   Temperature: Medium heat

4. Introduce Zucchini and Spices

   Stir in the zucchini cubes, 1 tsp turmeric, 1 tsp paprika, 1 tsp onion powder, ½ tsp cumin, a pinch of salt and additional black pepper. Cook for 5 minutes with the lid on so the zucchini releases its moisture.

   Time: PT5M

   Temperature: Medium‑low heat

5. Add Coconut Milk and Simmer

   Pour in ½ cup full‑fat coconut milk and ½ cup water. Stir to combine, bring to a gentle simmer, replace the lid and let cook for 20 minutes.

   Time: PT20M

   Temperature: Simmer

6. Blend to Desired Consistency

   Remove the pot from heat. Using an immersion (stick) blender, puree the soup until smooth and creamy. Taste and adjust salt if needed.

   Time: PT5M

7. Garnish and Serve

   Ladle soup into bowls. Top each serving with crumbled feta, chopped fresh dill, and fennel fronds. Serve hot.

   Time: PT2M

Nutrition Facts

Calories

180

Protein

4 g

Carbohydrates

12 g

Fat

13 g

Fiber

3 g

Ingredient Substitutions

• Instead of Red Onion: Yellow onion, White onion
• Instead of Carrots: Parsnips, sweet potatoes
• Instead of Celery Stalks: Fennel stalks, leek
• Instead of Green Zucchini: Yellow squash, parsnips (optional)
• Instead of Garlic: Garlic paste, garlic powder (1 tsp)
• Instead of Extra Virgin Olive Oil: Avocado oil, vegetable oil
• Instead of Celtic Sea Salt: Table salt, sea salt
• Instead of Black Pepper: White pepper
• Instead of Turmeric Powder: Saffron (a pinch)
• Instead of Paprika: Smoked paprika
• Instead of Onion Powder: Granulated onion
• Instead of Cumin Seeds: Ground cumin
• Instead of Full‑Fat Coconut Milk: Heavy cream (non‑vegan), almond milk (less thick)
• Instead of Feta Cheese: Goat cheese, omit for vegan
• Instead of Fresh Dill: Parsley
• Instead of Fennel Fronds: Fresh basil

Equipment Needed

• Stainless Steel Pot (5‑qt)
• Chef's Knife
• Cutting Board
• Bench Scraper (optional)
• Stick Blender (Immersion)
• Measuring Spoons
• Measuring Cups
• Ladle

Critical Steps — Do Not Skip

• Sautéing the base vegetables without burning.
• Blooming the turmeric and other spices in oil.
• Blending the soup to a smooth consistency.

Chef Tips from the Video

• Use a non‑stick stainless steel pot to prevent sticking while sautéing.
• Turmeric’s color deepens when cooked with a pinch of black pepper and fat.
• For extra depth, toast the cumin seeds briefly before adding.

Troubleshooting

Storage

Refrigerator: Store in an airtight container for up to 4 days.

Freezer: Freeze in portion‑size bags for up to 2 months; thaw in refrigerator before reheating.

Room temperature: Do not store at room temperature.

Make-Ahead Tips

• The soup tastes even better the next day as flavors meld.
• Reheat gently on the stove over low heat, adding a splash of water if it thickens.

Frequently Asked Questions