Creamy Zucchini Soup (45 Calorie!)

Creamy Zucchini Soup (45 Calorie!)

This creamy zucchini soup, low in calories, features tender zucchini and savory chicken broth for a light and satisfying meal.

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Cook Time 20 minutes mins

Total Time 20 minutes mins

Servings: 8

Course: Soup

Cuisine: American

Calories: 45

Ingredients Method Notes

Ingredients

  

• 700 g zucchinis (4 largish), peeled and cut into 1.5cm / 3/5″ slices
• 1/2 large onion, roughly chopped (brown, white, yellow)
• 2 garlic cloves, whole
• 2 cups (500 ml) chicken broth (or veg broth)
• 2 cups (500 ml) water
• 1/2 tsp each garlic and onion powder
• 1/4 tsp black pepper
• 1 cup (250 ml) 0% fat milk
• 1 tbsp (15g) butter
• 2 garlic cloves, minced

Method

 

1. Place zucchinis, onion, and 2 whole garlic cloves into a pot with chicken broth, water, garlic powder, onion powder, and black pepper.
2. Cover and bring to a simmer over medium-high heat, then reduce heat to medium and cook for 15 minutes until zucchinis are very soft.
3. Remove pot from heat, stir in the milk, and use a handheld blender to blitz until completely smooth and creamy. Season with salt to taste.
4. Melt butter in the same (or another) pot over medium heat.
5. Add the minced garlic and roughly chopped onion, and cook for 3 minutes until the onion is translucent and sweet.
6. Stir in the chicken broth and bring to a gentle simmer for 2 to 3 minutes.

Notes

– Use 0% fat milk for the lowest calorie count, but whole milk or unsweetened plant-based milks also work for different dietary needs.
– For added flavor, consider sautéing a carrot and a small bell pepper with the onion before adding the broth.
– This soup is best enjoyed fresh, but can be stored in the refrigerator for up to 3 days. Reheat gently on the stovetop.

Nutrition information is an estimate, calculated automatically. Values vary with brands, substitutions and portion sizes.

The technique that makes it

The magic behind this incredibly low-calorie zucchini soup lies in a few key techniques that maximize flavor and create a creamy texture without relying on heavy ingredients. Firstly, the initial sauté of the onion and whole garlic cloves in butter is crucial. This step softens the aromatics and builds a foundational layer of savory flavor. Using whole garlic cloves here allows them to gently infuse the oil and butter without becoming bitter, a common pitfall when garlic is cooked too aggressively or for too long.

Secondly, the simmering process is where the zucchini truly breaks down. By cooking the peeled and sliced zucchini in a combination of chicken or vegetable broth and water, you’re essentially creating a flavorful liquid base that the vegetable will absorb and soften into. The broth provides depth, while water keeps the calorie count low. Don’t overcook the zucchini to the point of mush; aim for tender but still holding some structure.

The final, and perhaps most important, step for creaminess is the blending. Using an immersion blender or a standard blender (carefully, in batches if necessary) transforms the cooked vegetables and liquid into a smooth, velvety soup. The starch released from the zucchini, combined with the liquid, creates a naturally thickened base. The addition of milk at the end, gently heated through but not boiled, adds a final touch of richness and creaminess without significantly increasing the calorie count. The minced garlic added towards the end of cooking offers a brighter, more pungent garlic flavor that complements the mellow zucchini.

Troubleshooting

• Soup is too thin: Ensure you’ve used the correct liquid ratios. If still too thin after blending, simmer uncovered for an additional 10-15 minutes to allow excess water to evaporate. Alternatively, you can create a slurry of 1 teaspoon cornstarch mixed with 2 tablespoons of cold water, then whisk it into the simmering soup until thickened.
• Soup lacks flavor: The quality of your broth is key. If using a low-sodium broth, you may need to add more salt to taste. Ensure you’ve seasoned adequately with the garlic and onion powders and black pepper. A small pinch of nutmeg can also enhance the savory notes.
• Garlic is bitter: This usually happens if the garlic is burnt during sautéing. Ensure the heat is medium-low when cooking the whole garlic cloves and minced garlic. If using whole cloves, remove them before blending if you prefer a milder infusion, or blend them in for a stronger flavor.
• Texture is grainy: This can occur if the zucchini wasn’t cooked long enough to break down properly before blending, or if the blender isn’t powerful enough to achieve a smooth consistency. Blend in batches if necessary, ensuring each batch is thoroughly pureed.

Substitutions

• Vegetable Broth for Chicken Broth: This is a straightforward 1:1 substitution. Using vegetable broth will result in a completely vegetarian or vegan soup (ensure your milk substitute is also vegan). The flavor profile will be slightly different, potentially milder, but still delicious.
• Heavy Cream or Half-and-Half for 0% Fat Milk: For a richer, more decadent soup, you can substitute the milk with an equal amount of heavy cream or half-and-half. Be aware this will significantly increase the calorie and fat content.
• Other Squashes: While zucchini is ideal for its mild flavor and low calorie count, you could experiment with yellow squash. However, yellow squash tends to have a slightly sweeter and more pronounced flavor. The calorie count may also vary slightly.
• Herbs: Fresh herbs like parsley, chives, or a hint of dill can be blended in or used as a garnish for added freshness and complexity. A small amount of fresh basil can also complement the zucchini nicely.

Pro tips

• Use 0% fat milk for the lowest calorie count, but whole milk or unsweetened plant-based milks also work for different dietary needs.
• For added flavor, consider sautéing a carrot and a small bell pepper with the onion before adding the broth.
• This soup is best enjoyed fresh, but can be stored in the refrigerator for up to 3 days. Reheat gently on the stovetop.

Enjoy this delightful and guilt-free creamy zucchini soup. It’s a testament to how simple ingredients can create something truly special.

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