Thursday, August 11, 2011
Creamy Summer Zucchini Soup
This creamy, refreshing soup is a great way to use up all of that zucchini growing in your garden! Or, perhaps you bought too much from the Farmer's Market and need more ideas on how to use it. This dairy-free zucchini soup doesn't use any type of cream, coconut milk, or nuts to make it creamy. Just a few tablespoons of rice does the trick! My girls, who normally pick out zucchini in meals, love this soup and asked for seconds this evening. Pureeing vegetables into a creamy soup usually doesn't cause the same food aversions in children as does eating the vegetable in its whole form.
I got the recipe idea for this soup during my appointment with my midwife today. She actually gave me a few ideas of how to use zucchini that I had not thought of. The verbal recipe she gave me uses white rice, which is what I used. I believe cooked brown rice would work as well. I would add 1/2 to 3/4 cup of cooked brown rice. Don't use uncooked brown rice as it will not cook fully in the 15 to 20 minutes needed to simmer the soup. You could also use uncooked quinoa or even 1/2 cup of almond flour if you are grain-free.
Creamy Summer Zucchini Soup
Use either green zucchini, yellow zucchini, or patty pan squash in this recipe. Today I used yellow zucchini. I also used a very flavorful homemade herbed chicken stock (made without nettles) in this soup which gave it a deep, rich flavor. You could also use vegetable stock if you are vegan. Our family finished off the entire pot this evening. If you are cooking for one or two people, you may want to freeze half of it for later. The soup should last in the fridge for up to 5 days.
2 to 3 tablespoons extra virgin olive oil
1 large onion, chopped
2 to 4 cloves garlic, chopped
1 teaspoon ground cumin
8 to 10 cups chopped zucchini (about 5 to 6 medium zukes)
6 tablespoons uncooked white rice
8 cups chicken stock or vegetable stock
1 bunch cilantro, coarsely chopped
2 to 3 tablespoons freshly squeezed lemon juice
sea salt or Herbamare to taste
Heat a 6 to 8-quart pot over medium heat. Add the olive oil, then the onion and sauté for 5 to 10 minutes or until onion softens and is beginning to change color. Add garlic and cumin and sauté a minute more. Then add chopped zucchini, white rice, and chicken stock. Cover and simmer for 15 to 20 minutes or until zucchini is tender and rice is cooked.
Add cilantro and lemon juice to the pot. Remove from heat and puree in your blender or Vita-Mix in batches. I like to toss in the whole bunch of cilantro to one of the batches after I have already pureed it some. This way the cilantro doesn't totally break down while you are pureeing the soup. Pour soup into another clean pot or bowl, stir batches together, and taste. If it needs a flavor boost, add Herbamare or sea salt to taste. Source: www.NourishingMeals.com
More Zucchini Recipes:
Minty Chicken-Zucchini Kebobs
Zucchini Bake....Tastes Like Cheese!
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**I just realized that I was signed in under Tom's account...this post was put up by Ali!
Posted by Tom the Nutritionist at 8/11/2011 10:26:00 PM
About the Author
Alissa Segersten holds a Bachelor's of Science in Nutrition from Bastyr University. She is the founder of Whole Life Nutrition, the mother of five children, a whole foods cooking instructor, professional recipe developer, and cookbook author. She is passionate about helping others find a diet that will truly nourish them, and offers elimination diet recipes, healthy gluten-free recipes, paleo and vegan recipes, as well as tips for feeding your family a nourishing, whole foods diet. Alissa is the author of two very popular gluten-free, whole foods cookbooks and guidebooks: The Whole Life Nutrition Cookbook and Nourishing Meals. She is also the co-author of The Elimination Diet book. Connect with her on Facebook, Twitter, Pinterest, and Instagram!