Creamy Zucchini and Basil Soup

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
13%
Creamy Zucchini and Basil Soup
35 min.
6
87kcal

Suggestions


Welcome to a delightful culinary experience with our Creamy Zucchini and Basil Soup! This vibrant and nourishing soup is not only a feast for the eyes but also a wholesome addition to your meal repertoire. Perfectly suited for vegetarians, vegans, and those seeking gluten-free and dairy-free options, this recipe is a versatile choice for any occasion.

Imagine a bowl of warm, creamy goodness that bursts with the fresh flavors of zucchini and aromatic basil. With just a handful of simple ingredients, you can create a dish that is both satisfying and light, making it an ideal starter, snack, or even a refreshing antipasto. The combination of garlic, nutritional yeast, and cashews adds a rich depth of flavor, while the vibrant green color of the soup is sure to brighten your table.

Ready in just 35 minutes, this soup is perfect for busy weeknights or leisurely weekends. Each serving is only 87 calories, allowing you to indulge without guilt. Whether you're looking to impress guests or simply enjoy a comforting bowl at home, our Creamy Zucchini and Basil Soup is sure to become a favorite. So grab your pot and blender, and let’s get cooking!

Ingredients

  • 0.3 cup basil fresh packed
  • cloves garlic crushed
  • tablespoon nutritional yeast 
  • 0.3 teaspoon pepper freshly ground
  • tablespoons cashew pieces raw
  • 0.5 teaspoon salt 
  • servings salt and pepper to taste
  • cups vegetable stock (I used Imagine No-Chicken)
  • large onion chopped
  •  zucchini small to medium

Equipment

  • bowl
  • pot
  • blender
  • grater

Directions

  1. Add the garlic and cook for another minute. Stir in the chopped zucchini, salt, and pepper and cook over medium heat, stirring occasionally, for 5 minutes.
  2. Add the broth and simmer until zucchini is tender, about 15 minutes.
  3. Pour into a blender (in 2 batches, if necessary) taking care to avoid burns by not filling the blender more than halfway.
  4. Add the basil, cashews, and nutritional yeast and blend until smooth. Return soup to the pot, season with salt and pepper to taste, and keep warm. Shred the remaining zucchini with a spiral slicer, mandolin, or grater.
  5. Pour soup into bowls and sprinkle grated zucchini over top.

Nutrition Facts

Calories87kcal
Protein17.19%
Fat26.52%
Carbs56.29%

Properties

Glycemic Index
36.2
Glycemic Load
1.74
Inflammation Score
-7
Nutrition Score
10.209565131561%

Flavonoids

Epigallocatechin 3-gallate
0.04mg
Luteolin
0.01mg
Kaempferol
0.63mg
Myricetin
0.66mg
Quercetin
9.12mg

Nutrients percent of daily need

Calories:87.13kcal
4.36%
Fat:2.83g
4.36%
Saturated Fat:0.53g
3.31%
Carbohydrates:13.53g
4.51%
Net Carbohydrates:10.84g
3.94%
Sugar:8.17g
9.08%
Cholesterol:0mg
0%
Sodium:876.07mg
38.09%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:4.13g
8.26%
Vitamin C:32.77mg
39.73%
Manganese:0.47mg
23.71%
Vitamin B6:0.39mg
19.3%
Potassium:563.09mg
16.09%
Vitamin K:14.6µg
13.9%
Folate:54.12µg
13.53%
Vitamin A:648.46IU
12.97%
Magnesium:50.47mg
12.62%
Copper:0.24mg
11.99%
Phosphorus:110.55mg
11.06%
Fiber:2.69g
10.77%
Vitamin B2:0.17mg
10.05%
Vitamin B1:0.12mg
8.12%
Iron:1.24mg
6.91%
Zinc:0.92mg
6.13%
Calcium:45.61mg
4.56%
Vitamin B5:0.45mg
4.46%
Vitamin B3:0.89mg
4.45%
Selenium:1.89µg
2.7%
Vitamin E:0.27mg
1.77%