Roast Zucchini Soup with Mint

Gluten Free
Health score
47%
Roast Zucchini Soup with Mint
60 min.
6
113kcal

Suggestions


Indulge in the vibrant flavors of our Roast Zucchini Soup with Mint, a delightful dish that perfectly balances freshness and warmth. This gluten-free soup is not only a feast for the senses but also a healthy option, boasting just 113 calories per serving. Ideal for a cozy starter, a light snack, or even as an elegant antipasti, this recipe is sure to impress your family and friends.

The star of this dish is the baby zucchini, roasted to perfection alongside sweet spring onions, which brings out their natural sweetness and adds depth to the soup. The addition of fresh mint leaves elevates the flavor profile, providing a refreshing twist that complements the roasted vegetables beautifully. With just a handful of simple ingredients, you can create a comforting bowl of goodness that warms the soul.

Ready in just 60 minutes, this soup is perfect for busy weeknights or leisurely weekends. The process of roasting the zucchini and onions enhances their flavors, while the immersion blender allows you to achieve the perfect texture—slightly chunky yet smooth. Whether served warm or chilled, this soup is versatile and can be enjoyed any time of the year. So, gather your ingredients and get ready to savor a bowl of this delicious Roast Zucchini Soup with Mint!

Ingredients

  • pound baby zucchini cut in quarters lengthwise (6 to 8-inches)
  • cup chicken broth (may substitute vegetable broth)
  • small handful mint leaves whole plus more leaves as garnish cut into thin strips (chiffonade),
  • tablespoon olive oil 
  • tablespoon parmesan cheese freshly grated
  • servings salt and pepper as needed
  • pound spring onion sweet such as vidalia or maui, cut into 1-inch chunks

Equipment

  • oven
  • pot
  • roasting pan
  • wooden spoon
  • aluminum foil
  • immersion blender

Directions

  1. Preheat the oven to 375 degrees.
  2. Combine the zucchini, onion, oil, salt and pepper to taste in a large shallow roasting pan; toss the vegetables to coat evenly, and spread them in as close to a single layer as possible. Roast for 30 to 35 minutes, turning the spears once, until the vegetables have browned somewhat and are tender.
  3. Remove from oven. Toss the mint chiffonade all over the vegetables and cover with aluminum foil and let sit for 25 minutes.Meanwhile, bring the broth to a boil in a medium sized pot over medium-high heat, then reduce the heat to medium-low and add the roasted vegetables. Cook for 10 minutes, adjusting the heat to keep the liquid just below a boil, break the zucchini spears up with a wooden spoon as they cook.
  4. Remove the soup from the heat and let it cool slightly. Use an immersion blender to achieve a slightly chunky soup.
  5. Add 3 tablespoons of the cheese. Season to taste.
  6. Serve warm with a garnish of mint leaves, if desired; or for optimum flavor, refrigerate for no more than 2 days. Reheat to warm and serve– garnished.

Nutrition Facts

Calories113kcal
Protein18.86%
Fat41.65%
Carbs39.49%

Properties

Glycemic Index
12.83
Glycemic Load
2.05
Inflammation Score
-9
Nutrition Score
18.682608767534%

Flavonoids

Eriodictyol
0.21mg
Hesperetin
0.07mg
Apigenin
0.04mg
Luteolin
0.09mg
Kaempferol
1.03mg
Quercetin
8.07mg

Nutrients percent of daily need

Calories:112.51kcal
5.63%
Fat:5.89g
9.06%
Saturated Fat:1.05g
6.59%
Carbohydrates:12.56g
4.19%
Net Carbohydrates:8.88g
3.23%
Sugar:3.09g
3.44%
Cholesterol:1.45mg
0.48%
Sodium:866.56mg
37.68%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:6g
12%
Vitamin K:159.33µg
151.74%
Vitamin C:65.98mg
79.98%
Vitamin A:1871.02IU
37.42%
Potassium:909.6mg
25.99%
Manganese:0.43mg
21.35%
Folate:79.48µg
19.87%
Phosphorus:179.64mg
17.96%
Magnesium:66.14mg
16.53%
Fiber:3.68g
14.73%
Iron:2.38mg
13.24%
Vitamin B6:0.26mg
13.15%
Zinc:1.63mg
10.87%
Copper:0.21mg
10.62%
Calcium:102.7mg
10.27%
Vitamin B3:1.48mg
7.38%
Vitamin E:1.1mg
7.31%
Vitamin B2:0.12mg
7.2%
Vitamin B1:0.11mg
7.07%
Vitamin B5:0.62mg
6.19%
Selenium:1.49µg
2.13%
Source:SippitySup