Ingredients
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the base :
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1 medium yellow onion (~220g), diced
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2 cloves garlic (~40g), minced
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3 carrots (~150g), peeled and diced
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3 celery stalks (~100g), diced
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1/2 teaspoon salt
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1/4 teaspoon black pepper
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1 tablespoon olive oil
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the soup :
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3 cups (~710ml) vegetable broth
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1 cup (~140g) zucchini, chopped
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1 avocado (~150g), cubed
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1/2 cup (~120g) frozen corn kernels
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1/2 cup (~120g) cannellini beans, rinsed and drained
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1/4 cup (~30g) fresh parsley, chopped
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1/4 cup (~30g) fresh basil leaves, roughly chopped
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sauce , for serving
Directions
Sub-Title: Perfect for Lunch or Dinner, This Low-Calorie, High-Fiber Soup Is Filled With Seasonal Produce and Delicious Flavors!
Description: If you’re looking for a healthy, easy, and delicious soup that your whole family will love, look no further than this creamy zucchini basil soup! Made with just a few simple ingredients, it’s kid-friendly, gluten-free, vegan, and perfect for those following a whole foods plant-based diet. Plus, it only takes minutes to prepare and cooks down into a creamy texture without any dairy products!
Ingredients:
For the base:
1 medium yellow onion (~220g), diced
2 cloves garlic (~40g), minced
3 carrots (~150g), peeled and diced
3 celery stalks (~100g), diced
1/2 teaspoon salt
1/4 teaspoon black pepper
1 tablespoon olive oil
For the soup:
3 cups (~710ml) vegetable broth
1 cup (~140g) zucchini, chopped
1 avocado (~150g), cubed
1/2 cup (~120g) frozen corn kernels
1/2 cup (~120g) cannellini beans, rinsed and drained
1/4 cup (~30g) fresh parsley, chopped
1/4 cup (~30g) fresh basil leaves, roughly chopped
Optional:
Sriracha sauce, for serving
Instructions:
Step 1: In a large pot over medium heat, warm the olive oil. Add the onions, garlic, carrots, and celery, stirring occasionally until softened, about 5 minutes.
Step 2: Stir in the salt, black pepper, and diced tomatoes. Cook for another minute, then pour in the vegetable broth. Bring the mixture to a simmer.
Step 3: Meanwhile, use an immersion blender or transfer the soup in batches to a regular blender, pureeing until smooth. Return the soup to the pot if using a blender.
Step 4: Add the zucchini, avocado, frozen corn, cannellini beans, parsley, and basil to the pot. Stir gently to combine. Simmer for another 5-7 minutes or until heated through.
Step 5: Taste and adjust seasonings as desired. Serve hot, garnished with fresh basil and sriracha sauce if desired. Enjoy!
Difficulty Level: Easy
Servings: 4 servings
Nutrition Information per Serving:
* Calories: 205kcal
* Protein: 8g
* Carbohydrates: 30g
* Dietary Fiber: 8g
* Sugar: 5g
* Fat: 13g
* Saturated Fat: 2g
* Polyunsaturated Fat: 2g
* Monounsaturated Fat: 8g
* Trans Fat: 0g
* Cholesterol: 0mg
* Sodium: 575mg
* Potassium: 600mg
* Vitamin A: 160IU
* Vitamin C: 25mg
* Calcium: 10mg
* Iron: 1mg
