Creamy Zucchini Soup: Seasonal, Low-Calorie Recipes

Published on Aug. 24, 2021
Zucchini soup

Yogurt gives this scrumptious soup a creamy texture – and adds protein! Smooth and silky, this soup is the perfect way to use up summer zucchini from the farmers market or your garden.

Recipe

  • 2 medium zucchini
  • ½ small yellow onion, peeled
  • 2 garlic cloves, peeled
  • Olive oil spray
  • 1 cup plain, nonfat yogurt (or non-dairy yogurt with protein, such as oat milk yogurt)
  • 1 cup low sodium vegetable stock
  • 2 tbsp. fresh parsley, minced
  • ½ tsp. freshly ground black pepper

Directions

  1. Preheat oven to 350 degrees. Line a roasting pan with aluminum foil.
  2. Place zucchini, onion, and garlic cloves into the pan and spray with olive oil spray. Bake for 30 minutes.
  3. Cut off ends of the zucchini. Place zucchini, onion, garlic, yogurt, stock, parsley, and pepper into a high-speed blender or a food processor fitted with a standard blade. Blend until pureed.
  4. Serve immediately.

Per Serving

Serves four; serving size is 1 cup. Each serving provides:

  • Calories, 60
  • Total fat, 0 g
  • Saturated fat, 0 g
  • Trans fat, 0 g
  • Cholesterol, 0 mg
  • Sodium, 90 mg
  • Total carbohydrate, 10 g
  • Dietary fiber, 2 g
  • Sugars, 8 g
  • Protein, 5 g

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