Description
A velvety, rich, and savory zucchini soup that gets its creaminess from the vegetables and parmesan rather than heavy cream. This healthy, meal-prep friendly dish is ready in 30 minutes and perfect for weeknight dinners.
Ingredients
Scale
- 3–4 medium zucchini (about 1.5 lbs / 700g), chopped into 1-inch chunks
- 1 medium yellow onion, diced
- 4 cloves garlic, minced
- 2 tablespoons extra virgin olive oil
- 1 tablespoon unsalted butter (optional)
- 4 cups low-sodium vegetable broth
- 1 parmesan rind (for simmering)
- ½ cup freshly grated parmesan cheese
- ¼ cup heavy cream or full-fat canned coconut milk (optional)
- 1 tablespoon fresh lemon juice
- ½ teaspoon dried thyme (or 1 teaspoon fresh)
- ¼ teaspoon red pepper flakes (optional)
- Salt and black pepper to taste
- Fresh basil or parsley for garnish
- Crusty bread for serving
Instructions
- Prep ingredients: Wash and chop zucchini into 1-inch chunks, dice the onion, and mince the garlic.
- Sauté aromatics: Heat olive oil and butter in a large pot over medium heat. Add onion and a pinch of salt, cooking for 3-4 minutes until soft. Add garlic, thyme, and red pepper flakes, cooking for 1 more minute until fragrant.
- Simmer: Add chopped zucchini and stir for 2 minutes. Pour in vegetable broth and add the parmesan rind. Bring to a boil, then reduce heat to low, cover, and simmer for 10-12 minutes until zucchini is very tender.
- Blend: Remove the pot from heat and discard the parmesan rind. Use an immersion blender to blend the soup until completely smooth. Alternatively, blend in batches in a countertop blender.
- Season and finish: Stir in the grated parmesan cheese and lemon juice. Taste and adjust seasoning with salt and pepper. If using heavy cream, stir it in now. Adjust consistency with more broth if needed.
- Serve: Ladle into bowls, top with extra parmesan, a drizzle of olive oil, and fresh herbs. Serve immediately with crusty bread.
Notes
The parmesan rind adds significant umami flavor; save it from your cheese wedge. For a vegan version, skip the butter and parmesan, using olive oil and nutritional yeast instead. The soup thickens as it cools; add a splash of broth when reheating. If freezing, omit the cream and parmesan before freezing, and add them fresh upon reheating to maintain texture.
- Prep Time: 5 minutes
- Cook Time: 25 minutes
- Category: Main Course
- Cuisine: American
Nutrition
- Serving Size: 1 bowl
- Calories: 120
- Sugar: 4
- Sodium: 450
- Fat: 7
- Saturated Fat: 3
- Carbohydrates: 10
- Fiber: 2
- Protein: 5
Keywords: zucchini soup, parmesan soup, healthy meal prep, creamy vegetable soup, gluten-free soup, dairy-free option, quick dinner, comfort food