You don’t need loads of cream to make a Creamy Zucchini Soup because the natural texture of cooked zucchini blends into a thick, silky soup. This is a bowl of goodness to warm your soul, it’s ultra tasty and yet only 220 calories for a big bowl, or 98 calories if you skip the cream!
Creamy Zucchini Soup
Let’s talk SOUP.
Specifically, Creamy Zucchini Soup. A HEALTHY one. I haven’t deliberately made this healthy, this is simply the way I make Cream of Zucchini Soup. And in fact, there’s a good glug of cream stirred into the soup at the end. Which you can afford to do because even with the cream, it’s only got 220 calories per serving – for a big generous bowl.
And without the cream, it’s only got 98 calories a serving. Crazy, huh? And you know, yes I’m an advocate for adding a splash of cream into the soup (or butter!), but even without, this is a really ultra tasty soup!
Let’s take a good look at the star of this recipe. Zucchini. LOTS of it. 1 kg / 2 lb to be exact. This is such a great recipe to use up zucchini – it’s pretty much available all year round, and often very good value!
Once cooked until soft, zucchinis whizz up into a silky, smooth, thick soup. No roux, no potato, no cornflour, no thickeners required. The cream stirred in at the end isn’t for thickening, it’s for flavour.
See how thick it is?
There I am going on and on about how healthy this soup is, then I show you a photo of me dunking a butter slathered piece of toast into the soup with my little Chipolata-Sausage-like-fingers. (Though speaking of Chipolatas, they would be terrific in the Sausage Pasta I shared on Monday! 😂)
Here are some of my favourite Soup Dunkers:
This recipe makes a pretty big pot of this soup. In fact, it will serve 5 comfortably, or 4 with big appetites. I always make a gigantic pot because a) it freezes well; and b) this is my “go to” recipe when I load up on bargain zucchinis. I picked up 1 kg / 2 lb for a mere $1.99 from Harris Farms last week and had basic homemade vegetable broth made from offcuts so in all honesty, this entire recipe probably cost me $4 to make.
Enjoy! – Nagi x
WATCH HOW TO MAKE IT
Healthy Creamy Zucchini Soup recipe video. Dozer fans – don’t miss his cameo at the end of the video! I gasped out loud with disapproval…..
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Creamy Zucchini Soup
Ingredients
- 1 tbsp olive oil or butter
- 2 garlic cloves , minced
- 1 large onion , chopped (brown, yellow or white)
- 1 kg / 2 lb zucchinis , cut into 1.5cm / 3/5” slices, larger ones halved (Note 1)
- 3 cups / 750 ml vegetable or chicken broth , preferably salt reduced
- 1 cup / 250 ml water
- 3/4 cup / 185 ml cream, heavy / thickened (or light or add a good knob of butter instead) (Note 2)
- 1 cup / 250 ml milk , any fat %, or more cream
Garnish:
- Cream , for swirling
- Finely shredded parmesan
Instructions
- Heat oil in a large pot over medium high heat. Add garlic and onions, and cook for 3 – 4 minutes until they are light golden brown.
- Add zucchinis, broth and water. Bring to a boil, then cover and reduce heat to medium. Optional: Scoop brown foam (scum) off surface every now and then.
- Cook for 15 – 20 minutes or until zucchini is very soft.
- Use a stick blender to whizz until smooth. (Note 1 for blender)
- Stir through cream and milk. Add salt and pepper to taste.
- Ladle into bowls, swirl over a touch of cream if desired, a pinch of shredded parmesan, and more pepper. Serve hot or at room temperature.
Recipe Notes:
Nutrition Information:
PS Little tip for a basic “mash up” homemade vegetable broth – I don’t have a composter or chooks (that’s “chickens” in Aussie speak) so what I do is shove all veggie offcuts in large plastic bags and store them in the fridge. For a 4 litre/ 4 quart pot, I put in 6 cups of water then jam pack it (and I mean press it down good) with veggie scraps & sad floppy herbs, a quartered onion, 3 garlic cloves minced, big pinch of pepper and 2 bay leaves. Simmer away for 40 minutes – 1 hour lid off, reducing it right until I have 3 cups of liquid (strained, squeeze out liquid from veggies. Pretty much everything goes into the offcuts bag, even onion skins, dirty potato skin, the dirt coated roots of things, even corn cobs after I cut the corn off. If you have lots of dirt coated things in your stock, just let it settle then pour off the top, avoiding the bits at the bottom.
More zucchini recipes
Healthy Cream of Vegetable Soup (Zucchinis are the secret ingredient for ultra low cal creamy white soup!)
Zucchini Tian (French Rice Bake)
And more creamy soups!
Homemade Cream of Chicken Soup – bid Heinz goodbye!
Browse all Soups
LIFE OF DOZER
It’s really hard to concentrate on my computer when that face is shoved in front of me like that.
I’m pretty sure it’s not my tea he’s after, it’s the Shortbread. 😉
Can I use Mexican squash or tatume for this recipe instead? They were on special this week – so I have a ton in my fridge!
I haven’t tried but would love to know if it works!! N x
So where does the milk get added? I didn’t see this in the video. Or is it used instead of the cream. Just asking before I make this. Thanks.
Hi Linda – It’s there in step 5 🙂
Excellent recipe!
I had extra stuffed bell peppers from night before and threw those in with a big of cream cheese, came out super bomb.
Sounds great Jason!
This is so easy to prepare and delicious! I used thermomix for this whole recipe – had to cut 1/3 of zuccini because could not fit so much in a bowl. It came up a little bit too thin but still 5 stars. Garnished with grana padano cheese, some shredded mozarella and torn serano ham. Will definitely be my favourite soup for a while.
Cheers!
VERY NICE
Thanks Jean ❤️
This is freaking delicious! I added some broccoli I needed to use but goodness gracious. I rate this. Partner was pretty damn pleased too!
Made this tonight and my husband said that this is one of the best soups he has ever had and that it actually reminds him of one that he had at Tetsuya’s Restaurant.
Woah that’s great Angela!
Easy and so delicious!
This was delicious!! I had some celery in my fridge I needed to use up, so I added about 3/4 cup chopped celery to the onion and garlic mix to soften along with them. I ALWAYS use more garlic than what a typical recipe calls for, so I used about 5 or 6 cloves all together and it was just perfect.
Glad to hear you enjoyed this Jessica! Thanks for letting me know – N x
My husband loved it and so did I! I am posting it at our farm gate sales stand today for others to make it with fresh zucchini and enjoy. Thank you.
Hi Nagi , chicken broth is chicken stick the same thing?
Thank you love every one of your recipes
Linda knight
Chicken stick?? You mean – OH! STOCK?? Yes 🙂 Stock and broth are the same thing. I say broth because it’s liquid. I call the powder stock 🙂 It’s confusing! But typically if there is cup measurements, it will mean liquid. If it’s a teaspoon, it’s the powder! N x
Haha thanks for de coding my email, the soup was delicious, I used the stick 🙃
So good! I didn’t have cream on hand so used nonfat plain greek yogurt instead and it was still great.
Glad you enjoyed this Jody! Thank you for letting me know! N x
Sounds amazing! Would it be possible to freeze this soup?
Yes! This one freezes great!!
Do you freeze it bedore or after adding the cream and milk?
I freeze it after adding everything but I do like a fresh drizzle of cream just before serving 🙂 N x
i made this for years but use cauliflower or broccoli
🙂
My zucchinis were bitter – I didn’t even know that was possible. I was just about to add the milk and cream when I tasted the soup and it was inedible 🙁
How odd! I didn’t know that was possible either! 😢
Have made this soup several times in the last few months-it is so easy and tastes great especially when it is topped with grated parmesan-I don’t add too much cream to keep it super healthy
I’m so glad you enjoyed this Kim! Thanks for letting me know – N x
Loved this! I only used 100ml of British double cream cos of its higher fat content. It was such a lovely, thick, creamy soup.
Really tasty soup! We managed to get 6 servings from the recipe and will definitely make it again.
Great to hear K! Thank you very much for leaving a review – N x ❤️
Oh that looks amazing. It has reminded me just how much I love zucchini soup. I’ve just found your website and everything looks amazing!! I think I’ll make this first.
Thanks for the compliment Rachel! I hope you love this one – I make it often!! N x
The soup is so simple and delicious! Thank you for this recipe and my 6 yo and 3 yo even had seconds 🙂
I’m so pleased to hear that Mary! Thanks for sharing your feedback! N x 😊