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Zucchini coconut soup
Servings4
servingsPrep time15
minutesCooking time35
minutesCalories115
kcalThis Zucchini Coconut Soup recipe offers a plant-based, dairy-free option suitable for spring and summer meals. The soup combines zucchini, coconut milk, garlic, and onions, blended to a smooth consistency using a high-performance blender. The recipe is designed to be both nutritious and simple to prepare, with a total cooking time of about 35 minutes. Optional toppings like crispy chickpeas or quinoa can be added for extra protein and texture. This soup can serve as a light main course or a side dish, and it’s appropriate for vegan and gluten-free diets. The use of coconut milk provides a creamy texture without dairy, while the zucchini offers a good source of vitamins and fiber.
Ingredients
1 Tablespoon (15 ml) coconut oil
1/2 medium onion (40 g), chopped
3 garlic cloves, quartered
2 large zucchini (400 g), sliced
3 cups (720 ml) vegetable stock
1/2 cup (120 ml) canned full-fat coconut milk
1 teaspoon (6 g) salt
1/2 cup (60 g) crispy chickpeas (optional)
1/2 cup (85 g) cooked quinoa (optional)
Directions
- Wash and prepare the produce: chop the onion, quarter the garlic cloves, and slice the zucchini.
- In a large pot or Dutch oven, heat the coconut oil over medium heat. Add the chopped onion and quartered garlic, and sauté for 5 minutes until fragrant.
- Add the sliced zucchini and sauté for another 2-3 minutes.
- Pour in the vegetable stock and salt. Bring to a boil, then reduce the heat to low, cover, and simmer for 15 minutes.
- Remove the pot from the heat and carefully transfer the contents to your high-performance blender, working in batches if needed. Add the coconut milk.
- Blend on a low speed and gradually increase to the highest speed, blending for 1 minute until the soup is smooth and creamy.
- Transfer the blended soup back to the pot and keep warm until ready to serve.
- Serve the zucchini coconut soup warm, optionally topped with crispy chickpeas, cooked quinoa, fresh parsley, or chives.
Notes
- For a thinner consistency, add more vegetable stock or water.
- If you prefer a milder coconut flavor, substitute olive oil for the coconut oil and unsweetened nut milk for the coconut milk (to keep the richness add a handful of raw cashews while blending).
- Use caution when blending hot liquids, and vent the blender lid to allow steam to escape.
