Low-Carb Zucchini Soup
Low-carb zucchini soup is a light, nourishing, and flavorful dish perfect for anyone looking to reduce their carbohydrate intake without sacrificing taste. Zucchini, a versatile and low-calorie vegetable, serves as the base for this creamy and comforting soup.
Packed with healthy fats, fiber, and vitamins, this soup makes for an excellent lunch or dinner option, especially for those on a low-carb or keto diet. It’s a simple, quick, and satisfying recipe that highlights the mild yet delicious taste of zucchini, enhanced with fresh herbs and a touch of creaminess.
Whether you’re following a low-carb lifestyle or simply looking for a healthy, tasty soup, this recipe will surely become a favorite.
Ingredients
For the Soup:
2 tbsp olive oil
1 medium onion, chopped
2 cloves garlic, minced
4 medium zucchinis, chopped
3 cups vegetable broth (or chicken broth for more flavor)
1/2 cup heavy cream (or coconut cream for dairy-free)
1 tsp dried thyme
1 tsp dried basil
1/2 tsp ground white pepper (or black pepper)
Salt, to taste
Fresh parsley or basil, chopped (for garnish)
1 tbsp lemon juice (optional, for added freshness)
How to Make Low-Carb Zucchini Soup
Step 1: Sauté the Aromatics
Heat the olive oil in a large pot over medium heat.
Add the chopped onion and sauté for about 5 minutes, stirring occasionally, until the onion is softened and translucent.
Add the minced garlic and sauté for another 1-2 minutes, making sure it becomes fragrant but not burned.
Step 2: Add the Zucchini
Add the chopped zucchini to the pot and stir to combine with the onions and garlic.
Cook the zucchini for 5-7 minutes, stirring occasionally, until it begins to soften. This will help release its natural flavors.
Step 3: Add the Broth and Simmer
Pour the vegetable broth into the pot, making sure the zucchini is fully submerged.
Add the dried thyme, basil, and ground white pepper. Stir well to combine.
Bring the soup to a boil, then reduce the heat to low and simmer for 15-20 minutes, or until the zucchini is completely tender.
Step 4: Blend the Soup
Once the zucchini is tender, remove the pot from the heat.
Use an immersion blender to blend the soup directly in the pot until smooth and creamy. If you don’t have an immersion blender, you can carefully transfer the soup in batches to a regular blender.
After blending, return the soup to the heat.
Step 5: Add the Cream
Stir in the heavy cream (or coconut cream if dairy-free) to add richness and creaminess to the soup.
Allow the soup to simmer for an additional 5 minutes, ensuring everything is well combined and heated through.
Taste the soup and adjust the seasoning with more salt, pepper, or herbs if necessary.
Step 6: Garnish and Serve
Ladle the soup into bowls and garnish with freshly chopped parsley or basil for added color and flavor.
Optionally, add a squeeze of fresh lemon juice to brighten the soup’s taste before serving.
Chef’s Notes
Creamy Texture: For a creamier texture, you can add more heavy cream or substitute some of the vegetable broth with full-fat coconut milk.
Flavor Variations: Feel free to experiment with different herbs such as rosemary, oregano, or dill. Adding a pinch of nutmeg can also provide a warm, savory note.
Storage: This soup can be stored in the refrigerator for up to 4 days. It also freezes well for up to 3 months—just be sure to cool it completely before freezing. To reheat, gently warm it over low heat, adding a splash of broth or water if needed to thin the soup.
Add-ins: If you want to make the soup more filling, consider adding cooked chicken or ground turkey for extra protein. You can also stir in some sautéed mushrooms for added depth of flavor.
Low-Carb & Keto Friendly: This soup is naturally low in carbohydrates, making it a great option for those following a ketogenic or low-carb diet.
Nutrition Information (Per Serving, based on 4 servings)
Calories: 180
Protein: 3g
Carbohydrates: 9g
Fat: 15g
Fiber: 3g
Sugar: 4g
Vitamin A: 10% of the Daily Value
Vitamin C: 30% of the Daily Value
Calcium: 6% of the Daily Value
Iron: 4% of the Daily Value
(Note: Nutritional values are approximate and depend on portion sizes and specific ingredients used.)
Low-carb zucchini soup is a perfect example of how simple ingredients can come together to create a delicious, comforting dish. With its creamy texture, subtle flavors, and low-carb benefits, this soup makes for an ideal meal for those following a ketogenic or low-carb lifestyle. Whether you’re looking for a light lunch or a cozy dinner, this zucchini soup is a healthy and satisfying choice that’s quick to prepare and packed with flavor. Enjoy it as part of your meal rotation or as a starter to any meal—it’s sure to be a hit!