Curried Zucchini Soup

Gluten Free
Dairy Free
Health score
14%
Curried Zucchini Soup
45 min.
4
348kcal

Suggestions


Welcome to a delightful culinary adventure with our Curried Zucchini Soup! This vibrant and flavorful dish is not only a feast for the senses but also a wholesome choice for those seeking gluten-free and dairy-free options. Perfect for lunch or dinner, this soup is a comforting main course that will warm your heart and nourish your body.

Imagine the aromatic blend of curry powder mingling with the sweetness of sautéed onions and garlic, creating a fragrant base that sets the stage for the star ingredient: fresh zucchini. This versatile vegetable, known for its mild flavor and tender texture, takes center stage in our recipe, transforming into a creamy delight thanks to the addition of reduced-fat coconut milk.

In just 45 minutes, you can whip up a batch of this delicious soup that serves four, making it an ideal choice for family meals or cozy gatherings with friends. With a caloric breakdown that balances protein, healthy fats, and carbohydrates, this dish is not only satisfying but also nutritious, clocking in at just 348 calories per serving.

So, grab your frying pan and blender, and let’s embark on this culinary journey together. Your taste buds will thank you for this exotic twist on a classic soup, and you’ll love how easy it is to prepare. Enjoy the warmth and comfort of Curried Zucchini Soup, a dish that’s sure to become a staple in your kitchen!

Ingredients

  • 15 oz chicken broth canned
  • tablespoon curry powder 
  • cloves garlic minced peeled
  • 14 oz lite coconut milk light reduced-fat canned ()
  • teaspoons olive oil 
  • oz onion peeled chopped
  • servings salt and pepper white
  • pound zucchini rinsed ends trimmed coarsely chopped

Equipment

  • frying pan
  • blender

Directions

  1. In a 4- to 5-quart pan over medium heat, stir onion and garlic in oil until soft, about 8 minutes.
  2. Add zucchini and 1 cup chicken broth; simmer until zucchini is tender, about 10 minutes.
  3. Transfer mixture to a blender; whirl until smooth.
  4. Return to pan. Stir in remaining chicken broth, the coconut milk, curry powder, and salt and pepper to taste. Stir until hot.

Nutrition Facts

Calories348kcal
Protein34.68%
Fat47.61%
Carbs17.71%

Properties

Glycemic Index
19.25
Glycemic Load
1.83
Inflammation Score
-6
Nutrition Score
13.521304376747%

Flavonoids

Apigenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
2.84mg
Kaempferol
0.38mg
Myricetin
0.07mg
Quercetin
12.31mg

Nutrients percent of daily need

Calories:348.34kcal
17.42%
Fat:17.86g
27.48%
Saturated Fat:9.43g
58.95%
Carbohydrates:14.95g
4.98%
Net Carbohydrates:12.29g
4.47%
Sugar:5.31g
5.9%
Cholesterol:53.16mg
17.72%
Sodium:801.56mg
34.85%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:29.27g
58.55%
Vitamin C:25.6mg
31.03%
Selenium:20.75µg
29.65%
Vitamin B6:0.51mg
25.47%
Phosphorus:232.01mg
23.2%
Zinc:3.21mg
21.42%
Manganese:0.39mg
19.44%
Vitamin B12:1.06µg
17.72%
Potassium:576.64mg
16.48%
Vitamin B3:3.2mg
16.01%
Vitamin B2:0.24mg
13.87%
Iron:2.43mg
13.49%
Magnesium:50.85mg
12.71%
Fiber:2.66g
10.64%
Folate:42.51µg
10.63%
Vitamin K:10.3µg
9.81%
Vitamin A:431.16IU
8.62%
Copper:0.16mg
7.84%
Vitamin E:1.11mg
7.39%
Calcium:58.81mg
5.88%
Vitamin B1:0.09mg
5.79%
Vitamin B5:0.32mg
3.19%
Source:My Recipes