Name: Zucchini coconut soup
Prep time: 10 min
Cook time: 25 min
Total time: 35 min
Ingredients: 1 tablespoon coconut oil; 1/2 medium onion (chopped); 3 garlic cloves (quartered); 2 large zucchini (sliced); 3 cup vegetable stock; 1/2 cup full-fat coconut milk (canned); 1 teaspoon salt; 1/2 cup crispy chickpeas (optional topping); 1/2 cup cooked quinoa (optional topping)

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Zucchini Coconut Soup
Zucchini coconut soup

A light, dairy-free soup that’s creamy without being heavy. Sauté, simmer, blend — done in about 35 minutes. Great as a light main or a starter, and works year-round.

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Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes

Servings: 4 servings
Course: Main
Cuisine: Main Dishes, Soups
Calories: 140

Ingredients Equipment Method Nutrition Notes

Ingredients

1 tablespoon coconut oil
1/2 medium onion chopped
3 garlic cloves quartered
2 large zucchini sliced
3 cup vegetable stock
1/2 cup full-fat coconut milk canned
1 teaspoon salt
1/2 cup crispy chickpeas optional topping
1/2 cup cooked quinoa optional topping
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Equipment

Vitamix

Method

Heat the coconut oil in a large pot over medium heat. Add the onion and garlic and sauté for 5 minutes until fragrant. Add the zucchini and sauté another 2–3 minutes.
Pour in the vegetable stock and salt. Bring to a boil, then reduce heat, cover, and simmer for 15 minutes.
Carefully transfer the soup to the Vitamix (in batches if needed) and add the coconut milk. Start on low and ramp to high, blending for about 1 minute until smooth and creamy.
Serve warm, topped with crispy chickpeas, cooked quinoa, fresh parsley, or chives if you like.

Nutrition

Calories: 140kcalCarbohydrates: 12gProtein: 3gFat: 10gSaturated Fat: 8gSodium: 540mgPotassium: 420mgFiber: 2gSugar: 5gVitamin A: 18IUVitamin C: 22mgCalcium: 38mgIron: 1.2mg

Notes
Thinner soup: Add more vegetable stock or water until you reach the consistency you want.
Lighter coconut flavor: Swap coconut oil for olive oil and coconut milk for unsweetened nut milk. Add a handful of raw cashews while blending to keep the creaminess.
Hot liquids in the blender: Vent the lid to let steam escape, and don’t fill more than halfway per batch.

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2 responses to “Zucchini Coconut Soup”

Barbara

January 2, 2018

Why not make this on soup setting?

Reply
1. Lenny Gale
  
  January 3, 2018
  
  Hi Barbara, you definitely could make this start-to-finish with the soup setting. But we’ve found that sautéing the vegetables on a pan first brings out more of those aromas and flavors.

Zucchini Coconut Soup