Carrot and Zucchini soup
Carrot and Zucchini soup is a easy Middle Eastern recipe that serves 3. 180 calories per serving. Recipe by Mary Food on YouTube.
Prep: 10 min | Cook: 42 min | Total: 1 hr 2 min
Cost: $2.05 total, $0.68 per serving
Ingredients
- 2 pieces Carrot (peeled and diced into 1/2‑inch cubes)
- 2 pieces Zucchini (sliced into half‑moons)
- 1 large piece Potato (peeled and diced into 1/2‑inch cubes)
- 1 clove Garlic (minced)
- 2 tablespoons Sunflower Oil (for sautéing)
- 900 ml Water (room temperature)
- 1 teaspoon Salt (adjust to taste)
Instructions
Prepare Vegetables
Wash, peel, and dice the carrots and potato into uniform 1/2‑inch cubes. Slice the zucchini into half‑moon pieces and mince the garlic.
Time: PT10M
Sauté Garlic
Heat the sunflower oil in the large pot over medium heat. Add the minced garlic and sauté for about 30 seconds until fragrant, being careful not to let it brown.
Time: PT2M
Temperature: medium heat
Add Vegetables
Add the diced carrots, zucchini, and potato to the pot. Stir for 2‑3 minutes so the vegetables are lightly coated with oil.
Time: PT3M
Temperature: medium heat
Add Water and Bring to Boil
Pour in 900 ml of water, increase the heat to high, and bring the mixture to a rolling boil.
Time: PT5M
Temperature: high heat
Simmer Until Tender
Reduce the heat to low, partially cover the pot, and let the soup simmer for 30 minutes, or until the vegetables are fork‑tender.
Time: PT30M
Temperature: low simmer
Season
Add 1 teaspoon of salt, taste, and adjust seasoning if needed. Optional: add a pinch of black pepper or a squeeze of lemon juice.
Time: PT2M
Serve
Ladle the hot soup into bowls and enjoy immediately. Garnish with fresh parsley or cilantro if desired.
Time: PT1M
Nutrition Facts
- Calories
- 180
- Protein
- 3 g
- Carbohydrates
- 30 g
- Fat
- 8 g
- Fiber
- 4 g
Dietary info: Vegetarian, Vegan, Gluten-Free, Dairy-Free
Allergens: Sunflower oil
Ingredient Substitutions
- Instead of Carrot: Parsnip, Sweet potato
- Instead of Zucchini: Yellow squash, Cucumber (for raw use)
- Instead of Potato: Sweet potato, Cauliflower
- Instead of Garlic: Garlic powder (1/4 tsp)
- Instead of Sunflower Oil: Olive oil, Canola oil
- Instead of Salt: Sea salt, Kosher salt
Equipment Needed
- Cutting Board
- Chef's Knife
- Large Pot
- Wooden Spoon
- Measuring Cups and Spoons
- Ladle (optional)
Critical Steps — Do Not Skip
- Do not let the garlic burn during sauté.
- Bring the broth to a full boil before reducing to a simmer.
- Simmer until vegetables are fork‑tender for proper texture.
Chef Tips from the Video
- Add a pinch of cumin or coriander for an extra Middle Eastern aroma.
- Finish with a drizzle of extra‑virgin olive oil for richness.
- Blend half of the soup for a creamier texture while leaving some chunks for bite.
Troubleshooting
Vegetables are still firm after 30 minutes.
Continue simmering for another 5‑10 minutes, checking for tenderness each time.
Soup is too thick.
Add a splash of hot water or broth, stir, and re‑taste before serving.
Soup tastes bland.
Add a pinch more salt, a dash of pepper, or a squeeze of fresh lemon juice to brighten the flavor.
Storage
Refrigerator: Store in an airtight container for up to 3 days.
Freezer: Freeze in freezer‑safe bags for up to 2 months; thaw and reheat gently.
Room temperature: Do not store at room temperature for more than 2 hours.
Make-Ahead Tips
- The soup can be prepared a day ahead; refrigerate and reheat gently on the stove.
- For freezer storage, portion into individual containers and thaw overnight in the fridge before reheating.
Frequently Asked Questions
What is the cultural significance and history of mixed vegetable soup in Middle Eastern cuisine?
Mixed vegetable soups have long been a staple in Middle Eastern households, offering a simple, nutritious way to use seasonal produce. Historically, they were cooked in large communal pots during family gatherings and served as a comforting starter or light main course.
What are the traditional regional variations of vegetable soup in Middle Eastern cuisine?
In the Levant, soups often include lentils or chickpeas and are flavored with cumin and lemon. In Iran, herbs like dill and mint are added, while in North Africa, tomato‑based versions with harissa are common. The basic carrot‑zucchini‑potato version is a universal, adaptable base.
How is simple mixed vegetable soup traditionally served in Middle Eastern households?
It is typically served hot in shallow bowls, accompanied by warm flatbread such as pita or naan. A drizzle of olive oil or a sprinkle of fresh parsley or cilantro is added just before eating for extra flavor and color.
During which occasions or celebrations is vegetable soup commonly prepared in Middle Eastern culture?
Vegetable soup is often prepared for Ramadan Iftar meals, family brunches, and as a starter during festive gatherings like Eid. Its light yet nourishing profile makes it ideal for breaking fast or as a first course before richer dishes.
How does simple mixed vegetable soup fit into the broader Middle Eastern cuisine tradition?
The soup reflects the Middle Eastern emphasis on fresh, seasonal vegetables, modest spices, and communal dining. It showcases the region’s love for simple, wholesome dishes that can be easily scaled for large families or small households.
What are the authentic traditional ingredients for mixed vegetable soup versus acceptable substitutes?
Authentic ingredients include carrots, zucchini, potatoes, garlic, and sunflower or olive oil, seasoned simply with salt. Acceptable substitutes are parsnips for carrots, yellow squash for zucchini, and sweet potato or cauliflower for potato, while other neutral oils can replace sunflower oil.
What other Middle Eastern dishes pair well with simple mixed vegetable soup?
Pair the soup with grilled halloumi, falafel, or a platter of mezze such as hummus, baba ganoush, and tabbouleh. A side of warm flatbread or rice pilaf completes the meal.
What are the most common mistakes to avoid when making simple mixed vegetable soup?
Common mistakes include burning the garlic, under‑cooking the vegetables, and over‑reducing the broth which makes the soup too salty. Follow the critical steps: sauté garlic briefly, bring the broth to a full boil, and simmer until the vegetables are fork‑tender.
How do I know when the simple mixed vegetable soup is done cooking?
The soup is done when a fork easily pierces the carrot and potato pieces and the broth has a clear, slightly thickened consistency. Taste for seasoning; the flavors should be balanced and the vegetables should not be crunchy.
What does the YouTube channel Mary Food specialize in?
The YouTube channel Mary Food specializes in easy, home‑cooked recipes that focus on wholesome ingredients, quick preparation, and clear step‑by‑step instructions for everyday cooks.
How does the YouTube channel Mary Food's approach to Middle Eastern cooking differ from other cooking channels?
Mary Food emphasizes minimal spice blends and uses readily available pantry items, making traditional Middle Eastern flavors accessible to a global audience, whereas many other channels rely on specialty spice mixes or elaborate techniques.
Last updated: August 24, 2026
