If you still have zucchini from your garden or farmers market, try this delicious zucchini soup from Ellie Krieger. The creaminess is not from cream but from a secret ingredient, cannellini beans. The beans not only make this soup dairy-free, but they give it a boost of fiber and protein. I love the slight licorice flavor from the fresh tarragon and the brightness from the lemon.
Creamy Zucchini Soup
- 2 tablespoons olive oil
- 2 large shallots, chopped (about 1 ¼ cups)
- 2 cloves garlic (minced)
- 1 teaspoon salt
- ½ teaspoon freshly ground pepper
- 3 pounds (about 10 cups), zucchini, halved lengthwise and sliced crosswise
- 4 cups low-sodium vegetable broth
- 15-ounce can low-sodium cannellini beans (rinsed and drained)
- 2 tablespoons fresh tarragon
- 1 tablespoon fresh lemon juice
- ½ teaspoon finely grated lemon zest
- Heat the oil in a large pot over medium-low-heat. Add the shallots, garlic, salt and pepper and cook, stirring until just tender, about 2 minutes. Add the zucchini and broth and bring to a boil over high heat.
- Reduce the heat to medium low and simmer, covered, stirring occasionally, until zucchini is very soft, about 10 minutes. Add the beans, tarragon, lemon juice and zest.
- Allow to cool for about 15 minutes, then puree in a blender in 3 batches until smooth. The soup may be refrigerated or frozen at this stage.
- Serve warm or chilled.
Nutrition Note: One serving (1 ½ cups) is 210 calories, 14 grams protein, 6 grams fat (mostly unsaturated), 7 grams fiber, 330 milligrams sodium. Excellent source of fiber, folate, iron, magnesium, potassium, protein, vitamin A, B6 and zinc
General Note: I reference Ellie Krieger quite frequently. She is a registered dietitian who has published many fabulous cookbooks featuring easy, delicious, healthier recipes. If you’re interested, she offers a series of cooking classes on the website Craftsy.
From You Have it Made: Delicious, Healthy Do-Ahead Meals by Ellie Krieger (Houghton Mifflin Harcourt, 2016)