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Bowl of Zucchini Soup on a White Wooden Surface
Chunky Zucchini Soup
Prep Time
20 mins
Cook Time
30 mins
Total Time
50 mins
 

Got zucchini to use up? Make this zucchini soup! It's full of flavor, and packed with chunks of zucchini, carrots, white beans and spinach.

Course: Soup
Cuisine: American
Keyword: healthy soup recipe, summer soup
Servings: 6
Calories: 162 kcal
Author: Alissa Saenz
Ingredients
  • 1 tablespoon olive oil
  • 1 medium onion, diced
  • 1 medium carrot, diced
  • 2 medium celery stalks, diced
  • 3 garlic cloves, minced
  • 5 cups vegetable broth
  • 1 (14 ounce or 400 gram) can cannellini beans, drained and rinsed
  • ¼ teaspoon red pepper flakes, or taste
  • 1 pound zucchini, quartered and sliced (about 3 medium zucchini)
  • 2 ounces baby spinach
  • ½ cup fresh basil leaves, roughly chopped
  • 2 tablespoons lemon juice
  • Salt and pepper, to taste
Instructions
  1. Coat the bottom of a large pot with oil and place it over medium heat.

  2. Give the oil a minute to heat up, then add the onion, carrot and celery. Sweat the veggies for about 5 minutes, stirring occasionally, until they begin to soften up.

  3. Stir in the garlic and cook it with the veggies for about 1 minute, until it becomes very fragrant.

  4. Stir in the broth, beans, and red pepper flakes. Raise the heat and bring the liquid to a boil.

  5. Lower the heat and allow the soup to simmer for about 15 minutes, until the carrots are tender.

  6. Stir in the zucchini and continue simmering for about 5 minutes, until the zucchini is tender but not mushy.

  7. Stir in the spinach and continue simmering for about 1 minute, until fully wilted.

  8. Remove the pot from heat, then stir in the basil and lemon juice. Season the soup with salt and pepper to taste.

  9. Ladle into bowls and serve.

Nutrition Facts
Chunky Zucchini Soup
Amount Per Serving (1.5 cups)
Calories 162 Calories from Fat 23
% Daily Value*
Fat 2.6g4%
Saturated Fat 0.4g2%
Sodium 795mg33%
Potassium 628mg18%
Carbohydrates 25.6g9%
Fiber 8g32%
Sugar 6.1g7%
Protein 8.7g17%
Calcium 120mg12%
Iron 3mg17%
* Percent Daily Values are based on a 2000 calorie diet.