Zucchini and Sweet Potato Soup Recipe

INGREDIENTS:

Onion: 1, chopped

Olive Oil: For frying

Garlic: 3 cloves, finely chopped

Carrots: 2, diced

Sweet Potatoes: 2, diced

Zucchini: 2, diced

Hot Pepper: 1, seeded and finely chopped (optional for extra heat)

Water: Enough to cover the vegetables

Low-Fat Cream (10% fat): 200 ml

Salt: 1 teaspoon

Black Pepper: 1/2 teaspoon

Fresh Parsley: Chopped, for garnish

INSTRUCTIONS:

Step 1: Prepare the Vegetables

Sauté the Onion: Heat a tablespoon of sunflower oil in a large pot over medium heat. Add the chopped onion and sauté until it becomes soft and translucent, about 3-4 minutes.

Add Remaining Vegetables: Add the garlic, diced carrots, sweet potatoes, zucchini, and hot pepper (if using) to the pot. Stir well to combine and cook for 5-7 minutes until the vegetables start to soften slightly. This helps to develop the flavors before adding the liquid.

Step 2: Simmer the Soup

Add Water: Pour enough water into the pot to cover the vegetables completely. Bring the mixture to a boil over high heat.

Simmer: Once boiling, reduce the heat to low, cover the pot, and let the soup simmer for about 20-25 minutes, or until the vegetables are tender and easily pierced with a fork. This simmering process allows the flavors to meld together beautifully.

Step 3: Blend the Soup

Blend Until Smooth: Remove the pot from the heat. Using an immersion blender, blend the soup directly in the pot until smooth and creamy. If you don’t have an immersion blender, carefully transfer the soup in batches to a countertop blender and blend until smooth. Be cautious of the hot liquid when blending.

Step 4: Add the Cream

Stir in the Cream: Return the pot to low heat. Stir in the low-fat cream, salt, and black pepper. Mix well and heat through without bringing the soup to a boil, as this could cause the cream to curdle.

Adjust Seasoning: Taste the soup and adjust the seasoning with additional salt and pepper if needed.

Step 5: Serve

Garnish and Serve: Ladle the soup into bowls and garnish with freshly chopped parsley. For an extra touch, add thin slices of zucchini on top.

Accompaniments: Serve the soup hot with a side of crusty bread or your favorite crackers for a complete and comforting meal.

Tips

Customize the Heat: For a milder soup, omit the hot pepper. If you prefer extra spice, add more hot pepper or a pinch of chili flakes to taste.

Make It Vegan: To make this soup vegan-friendly, substitute the low-fat cream with coconut milk or a plant-based cream alternative. This will also add a subtle, rich flavor.

Storage: Store leftovers in an airtight container in the refrigerator for up to 3 days. For longer storage, freeze the soup for up to 3 months. Reheat gently on the stove or in the microwave.

Nutritional Information

Serving Size: Serves 4-6

Calories: Approximately 180 per serving

Protein: 3 g

Carbohydrates: 22 g

Fat: 9 g

Fiber: 4 g

Sodium: 600 mg

This creamy zucchini and sweet potato soup is a versatile, healthy option that’s perfect for lunch or dinner. Its smooth, velvety texture and balanced flavors make it a satisfying choice that’s both comforting and nutritious. Enjoy the vibrant colors and fresh taste of this easy-to-make soup, whether on a chilly day or whenever you need a quick, delicious meal!