# Zucchini Soup: A Tasty and Healthy Recipe
Zucchini soup is an appetizing dish that merges fresh produce and herbs to form a light yet fulfilling meal. This recipe is not only simple to make but also filled with nutrients, making it an excellent option for a wholesome lunch or dinner. Below is a thorough guide on how to prepare this tasty zucchini soup.
## Ingredients
### For the Soup
– 2 tbsp olive oil
– 1 yellow onion, diced
– 1 celery stalk, diced
– 1-2 cloves garlic, minced
– 1 large zucchini (or 2 smaller courgettes), cubed
– A generous handful of fresh spinach
– 120 ml (1/2 cup) white wine
– 500 ml (2 cups) vegetable broth
– 120 ml (1/2 cup) cream or coconut cream
– A handful of fresh herbs (dill and mint are suggested, but basil is also great)
– Juice of 1 lemon
– Salt and black pepper to taste
### Toppings
– 1 cup cooked quinoa
– Sour cream or smetana
– Fresh dill
– Finely chopped red onion or chives
## Preparation Steps
1. **Sauté the Vegetables**: In a large pot, warm the olive oil over medium heat. Add the diced onion and celery, and sauté until they are tender and translucent, around 5-7 minutes. Incorporate the minced garlic and cook for an extra minute until aromatic.
2. **Add the Zucchini**: Mix in the cubed zucchini and cook for another 5 minutes, allowing it to soften a bit.
3. **Deglaze with Wine**: Introduce the white wine, scraping the base of the pot to free any flavorful bits. Allow it to simmer for a few minutes until the wine reduces somewhat.
4. **Add Stock and Spinach**: Pour in the vegetable broth and add the fresh spinach. Bring the mixture to a boil, then lower the heat and let it simmer for about 10-15 minutes, or until the zucchini is soft.
5. **Blend the Soup**: With an immersion blender, blend the soup until it reaches a smooth consistency. Alternatively, you can transfer it to a blender in batches. Exercise caution with hot liquids!
6. **Finish with Cream and Herbs**: Return the blended soup to the pot, and mix in the cream or coconut cream. Incorporate the fresh herbs and lemon juice, and season with salt and black pepper to taste. Heat through gently.
## Serving Suggestions
Serve the zucchini soup in bowls and top with a scoop of cooked quinoa for extra protein and texture. A dollop of sour cream or smetana introduces creaminess, while fresh dill and finely chopped red onion or chives offer a burst of flavor and color.
## Nutritional Benefits
Zucchini is low in calories and rich in vitamins A and C, making it an excellent addition to a balanced diet. Spinach contributes iron and other vital nutrients, while the cream or coconut cream adds healthy fats. This soup is not only delicious but also a superb way to add more vegetables to your meals.
## Conclusion
Zucchini soup is a flexible and nutritious dish that can be relished throughout the year. Whether enjoyed as an appetizer or a main dish, it is sure to satisfy both family and friends. With its straightforward ingredients and easy preparation, this recipe is a must-try for anyone wanting to savor a healthy and flavorful meal.