Spicy Zucchini Soup

Vegetarian
Vegan
Dairy Free
Popular
Health score
34%
Spicy Zucchini Soup
55 min.
4
454kcal

Suggestions


Welcome to a delightful culinary adventure with our Spicy Zucchini Soup! This vibrant and flavorful dish is perfect for anyone looking to enjoy a healthy, vegetarian, and vegan meal that doesn't compromise on taste. With its rich blend of fresh ingredients and a hint of spice, this soup is sure to become a favorite in your kitchen.

Imagine the aroma of sautéed onions and garlic wafting through your home as you prepare this comforting bowl of goodness. The star of the show, zucchini, is not only packed with nutrients but also adds a lovely creaminess to the soup when blended. The addition of jalapeño gives it a kick that can be adjusted to your liking, making it a versatile option for all spice levels.

This Spicy Zucchini Soup is not just a meal; it's an experience. Whether you're serving it for lunch, dinner, or as a main course, it promises to satisfy your cravings while keeping things light and healthy. Plus, with a preparation time of just 55 minutes, you can whip up this delicious dish even on a busy weeknight.

So, gather your ingredients and get ready to impress your family and friends with a bowl of this nourishing soup. It's not only a feast for the taste buds but also a visual delight, garnished with fresh mint and cilantro. Enjoy it hot or chilled, and savor the flavors that celebrate the essence of wholesome cooking!

Ingredients

  • tablespoons olive oil extra virgin 
  •  onion finely chopped
  • 0.5  jalapeño chile chopped to taste ( , depending on how spicy you would like the soup to be)
  •  garlic cloves chopped
  • pounds zucchini chopped (skin on)
  • 1.5 cups day-old bread cooked uncooked chopped (or 1 cup rice or or potatoes)
  • cups chicken broth for vegetarian or vegan option (use vegetable broth )
  • cup water 
  • 0.5 cup mint leaves fresh loosely packed chopped (spearmint)
  • 0.5 cup cilantro leaves fresh loosely packed chopped
  • teaspoons juice of lemon 
  • servings salt to taste
  • servings bell pepper to taste
  • servings lemon wedges (for garnish)

Equipment

  • food processor
  • frying pan
  • pot
  • blender
  • immersion blender

Directions

  1. Heat the olive oil in a large pot over medium-high heat.
  2. Add the onion and the chopped jalapeño, and sauté for 4 to 5 minutes until the onions are translucent, but not browned.
  3. Cook the garlic and zucchini.
  4. Add the garlic and zucchini to the pan and sauté for another 3 to 4 minutes, stirring often.
  5. Sprinkle with salt.
  6. Add the bread, broth, and water, and bring to a simmer. Reduce the heat to low and simmer gently for 20 minutes. (Note: If you're using uncooked potatoes instead, you may need to simmer a little longer, depending on what kind of potatoes you use.)
  7. Remove the soup from the heat.
  8. Add the mint and cilantro (if using). Purée in a blender or food processor until smooth, working in batches if necessary. (You can also use an immersion blender.)
  9. Add lemon juice, salt, pepper: Return the soup to the pot.
  10. Add the lemon juice, along with salt and pepper to taste.
  11. Garnish with lemon wedges and sprigs of mint or cilantro.
  12. Serve hot or chilled. Keeps for up to a week in the fridge.

Nutrition Facts

Calories454kcal
Protein11.7%
Fat36.64%
Carbs51.66%

Properties

Glycemic Index
74.29
Glycemic Load
26.13
Inflammation Score
-10
Nutrition Score
31.859130652054%

Flavonoids

Eriodictyol
2.07mg
Hesperetin
1.21mg
Naringenin
0.04mg
Apigenin
0.32mg
Luteolin
1.23mg
Isorhamnetin
1.38mg
Kaempferol
0.2mg
Myricetin
0.05mg
Quercetin
8.46mg

Nutrients percent of daily need

Calories:453.69kcal
22.68%
Fat:19.09g
29.36%
Saturated Fat:2.82g
17.6%
Carbohydrates:60.55g
20.18%
Net Carbohydrates:52.06g
18.93%
Sugar:16.75g
18.61%
Cholesterol:0mg
0%
Sodium:1347.04mg
58.57%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:13.71g
27.42%
Vitamin C:144.77mg
175.48%
Manganese:1.69mg
84.65%
Vitamin A:3557.27IU
71.15%
Folate:178.14µg
44.54%
Vitamin B6:0.77mg
38.27%
Selenium:26.57µg
37.96%
Vitamin B1:0.53mg
35.45%
Vitamin B3:6.9mg
34.52%
Fiber:8.49g
33.95%
Vitamin K:32.85µg
31.29%
Vitamin B2:0.53mg
31.18%
Potassium:974.3mg
27.84%
Iron:4.86mg
27.02%
Vitamin E:3.76mg
25.06%
Magnesium:95.56mg
23.89%
Phosphorus:237.3mg
23.73%
Calcium:180.46mg
18.05%
Copper:0.32mg
15.79%
Vitamin B5:1.51mg
15.15%
Zinc:1.99mg
13.27%