Healthy Creamy Zucchini and Avocado Soup
Yields: 7 cups
Prep Time: 20 minutes
Total Time: 45 minutes
This soup gets its creaminess from the nourishing avocado, which also packs potassium, B vitamins and healthy fats. Zucchini gives it a light, yet fiber-filled foundation on which flavor builds with dried basil and oregano and a bit of sharp cheese!
4 cups zucchinis, diced
1/2 cup diced yellow or white onion
2 teaspoons minced garlic
2 tablespoons olive oil
4 cups (32 ounces) vegetable stock
1 teaspoon dried oregano
1 teaspoon dried basil
1/2 teaspoon Himalayan salt
1/2 teaspoon black pepper
1/4 teaspoon ground nutmeg
3/4 cup diced avocado
1/2 cup grated Parmesan or Gruyère cheese for garnish (omit for dairy free)
1. Place diced zucchini, onions, garlic, olive oil, oregano, basil, nutmeg, salt and pepper in a pot. Sauté for about 10 minutes until vegetables are soft.
2. Add 4 cups stock and bring to a boil. Boil for 5 minutes, then reduce to a simmer for another 10 minutes.
3. Remove from heat. Pour contents into a high-speed blender or use an immersion bender and add avocado. (Process may need to be broken into batches for smaller appliances. Always be cautious when blending hot liquids, as the pressure can build up.)
4. Place back in pot for serving (no heat) or serve right from blender. Garnish with grated Parmesan cheese Gruyère cheese if desired.
This is an incredibly easy soup to whip up, with an even greater resume of nutrition. Low in fat, and full of fiber, this zucchini gets its creaminess all from avocado, which in and of itself is full of potassium vitamin and healthy fats.
There is a lightness to this soup and choosing to add sharp cheese gives it a bit of depth of flavor. Two of the three kids appreciate the flavor as it, but I have one spice loving kiddo that loves to dump in the pepper, Parmesan cheese – and yes, chili flakes. She also is the one that enjoys crusty bread with a bit of olive oil and fresh garlic.
As a family with younger kids, we use one batch of this for a meal. If you have larger appetites, or more eaters, I would double the batch, as it goes fast! This really is a healthy soup that is delicious and creamy. It is a perfect summer soup to use zucchini at its peak in the season!
This post was originally published on August 15, 2015, and has been updated and republished September 2, 2018.