Joanne Nijhuis MSc, RD

SIMPLE ZUCCHINI SOUP – FRESH & NOURISHING FOR BUSY DAYS

There is something deeply comforting about a warm bowl of soup, no matter the season. For many of us, soup is more than just a meal – it’s a way to slow down, nourish ourselves and connect with simple ingredients. This zucchini soup celebrates the ease of home cooking, highlighting one of the healthiest, versatile and often, overlooked vegetables grown seasonally in Canada. By all means, double or triple this recipe as it stores well, reheats beautifully and can easily become part of your regular meal rotation. Sometimes, the simplest recipes are the ones we return to again and again.

Did You Know?

Zucchini belongs to the squash family, known as the Cucurbitaceae, which also includes cucumbers, melons, and pumpkins and it traces its origins to Central and South America before becoming a staple in Italian and Spanish cuisine. This versatile vegetable is rich in vitamin C, vitamin A, potassium, and antioxidants like lutein, which support immune health, vision, and heart function. Zucchinis have a high-water content and are also a gentle source of dietary fibre, making it beneficial for digestion and gut health. Interestingly, zucchini is technically a fruit because it develops from the flower and both the zucchini and its blossoms are edible—a tradition that is growing in popularity at local Ontario farmers’ markets during the summer months.

INGREDIENTS (4 Servings)

• 2 Tablespoon (15 ml) olive oil or coconut oil
• 2 shallots or 1 small onion, finely chopped
• 2 cloves garlic, minced
• 1 Tablespoon (15 ml) fresh ginger or ¼ teaspoon (1.25 ml) dried
• ¼ – ½ teaspoon (1.25-2.5 ml) red chili flakes
• 4–5 medium zucchinis, thinly sliced or cut into ribbons
• 1 can (400 ml) coconut milk
• 2 cups (5oo ml) vegetable broth
• ½ cup (125 ml) fresh cilantro, chopped
• Zest of 1 lime
• 3 Tablespoons (45 ml) fresh lime juice
• 1 teaspoon (5 ml) honey
• Salt & freshly ground pepper to taste

INSTRUCTIONS

1. Heat olive or coconut oil in a large pot over medium heat.
2. Add the shallots or onion and sauté for 3–4 minutes until softened.
3. Stir in garlic, ginger and red chili flakes and cook for another 30 seconds until fragrant.
4. Add the zucchini and cook for 5–7 minutes, stirring occasionally.
5. Pour in the coconut milk, vegetable broth, lime zest and juice and bring to a gentle simmer.
6. Cook for 10–12 minutes, until the zucchini is very tender.
7. Remove from the heat and stir in the fresh cilantro and honey.
8. If desired, blend the soup until smooth using an immersion blender.
9. Season with salt and pepper to taste.
10. Serve warm and pour into soup bowls, topped with garnishes of fresh cilantro.

ENJOY!
PER SERVING: |Calories:  kcal | Carbohydrates:  g | Protein:  g | Fat:  g |Fibre:  g | Sodium:  mg |

Joanne Nijhuis MSc, RD is a consulting, media and culinary dietitian in Simcoe Grey Bruce on a mission to entertain and educate through her love of food. In addition to recipe development and writing for several publications, Joanne offers cooking demos/classes –for groups or individuals – in person and online. For more information, email Joanne at jo.knows.nutrition@outlook.com.