Zucchini Soup

Zucchini doesn't usually take a front seat in soup recipes, but in this savory, simple soup, it's the star of the show. and luckily, I still have a ton left from my Fall garden harvest! 
Zucchini is very beneficial in the diet because it helps to maintain healthy bones. Not only does it contain calcium, it's also a very good source of magnesium and phosphorous, both important for strengthening bones. 
A dollop of red pepper mayonnaise give it just the right zing! 


Makes 4 servings (4 1/2 cups approx.)
Total time 35 minutes


  • 4 cups diced zucchini (about 1 lb.)
  • 1 cup diced onions
  • 1 Tbsp. minced fresh garlic
  • 3 Tbsp. unsalted butter

Stir in:

  • 2 cups low-sodium vegetable broth
  • 1/4 tsp. ground nutmeg
  • 1/2 cup diced carrot
  • 1/2 cup heavy cream (can also substitute by making a cashew cream or use milk vs. heavy cream)
  • 1/4 cup grated Parmesan 
  • 2 Tbsp. minced fresh parsley
  • Salt and black pepper to taste 


  1. Sweat zucchini, onions and garlic in butter in a large sauce pan over medium heat, 10 minutes, stirring occasionally. 
  2. Stir broth and nutmeg, and bring soup to a boil. Reduce heat and simmer soup until zucchini is very soft, 5 minutes. 
  3. Puree 1/2 the soup in a blender or food processor, then return it to the pan and stir in carrot, cream, and parmesan. Simmer soup until carrot is tender and cheese melts, 5-8 minutes, stirring often. Stir in parsley and season soup with salt and pepper. Serve soup with dollop of Red Pepper Mayo (select link to access recipe). 

Tip: Add a dollop of Red Pepper Mayo for an added zing to the soup! 

Per Serving: 197 calories; 14g total fat; 12g carbs; 3g fiber; 6g protein.