This simple recipe for Cream of Zucchini Soup has a mediterranean twist. This flavorful soup recipe makes great use of those late season zucchinis or courgettes. This pureed soup is naturally low-carb and can be enjoyed by those on a keto, Atkins, or vegetarian lifestyles.
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The Recipe for Cream of Zucchini Soup (Courgette Soup)
Looking for the best cream of zucchini soup recipe? If you love garlic, oregano, and feta cheese, this one is for you.
This easy soup has a silky texture because it’s pureed. In addition, the heavy whipping cream adds not only a velvety texture, but satisfying richness.
We make this recipe with vegetable broth and it’s vegetarian-friendly. If you don’t have vegetable broth, you can substitute chicken broth.
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The Inspiration
I’ve been searching for vegetarian recipes that need a keto facelift. While I’m not vegetarian, my son is and dinner can be a challenge!
This recipe is inspired by a recipe for cream of zucchini soup in the cookbook by Linda Fraser, Vegetarian–The best-ever recipe collection. I altered the flavor profile and made it more friendly for those following a keto lifestyle.
Can you eat soup on a low-carb or keto diet?
Those who follow a low-carbohydrate or a keto lifestyle need to be careful when choosing soup and stew recipes. Soups can be a source of hidden carbohydrates.
The obvious things to watch out for are root vegetables such as carrots and potatoes. While a small amount of carrots can add color and flavor, too many will quickly put you over a strict carb limit. To make this Slow-Cooker Vegetable Beef Soup keto-friendly, I used a very small amount of carrots rather than a more traditional amount.
Some carbs in soup are not so obvious. Cream of broccoli soup might sound keto-friendly, but if the chef used wheat flour or corn starch to thicken, the carbohydrates can add up quickly. In this low-carb version of Broccoli Cheddar Soup, I use cream cheese and heavy whipping cream to add extra body to the soup. This Creamy Tuscan Soup from Sweet CS Designs is thickened in a similar manner.
Another hidden source of carbohydrates in soups and stews if flours and starches used in the browning of the meat in the recipe. In this recipe for Low-Carb Mexican Beef Stew, I use Glucomannan instead of flour. Glucomannan helps the meat brown beautifully without significantly adding to the net carb count.
Do you need to peel Zucchini Squash (Courgettes) before making soup?
The outer skin on zucchini squash is edible and does not need to be peeled. I typically do not peel zucchini before cooking or eating.
There are some circumstances that you may choose to peel your zucchinis. If the squash is particularly large, the skin may be bitter and should be removed.
You also may choose to remove the skin if the squash has a waxy coating. Some stores coat produce with this substance to extend the shelf life. While this coating is technically edible, some people may decide this is not something they want to ingest.
How to puree soup
While pureeing soup might sound difficult, it really isn’t. You do need some equipment to do so. A blender, immersion blender, or a food processor will all get the job done.
Blender
A blender can work very well for pureeing soup. It can be a bit of a challenge to pour the hot soup into the blender. I like to scoop it in using a large soup ladle rather than pour it from a big, full pot.
The second challenge with a blender is preventing the hot soup from spraying on you when blending. To prevent this from happening, don’t overfill the blender. Also be sure to place the cover on the blender and any holes meant for adding ingredients. As an added safety measure, I place a dish towel over the lid in case any hot soup escapes from the crevices.
Not all of the soup will fit in the blender, so I recommend having another large, heavy pot available. Scoop some of the soup into the blender, cover the blender lid, and puree. Next, pour the soup into the second pot. Repeat until all of the soup has been blended and transferred to the second pot.
Immersion blender
Using an immersion blender is my favorite way to puree soups. Just put the blender in the soup, press the button, and the soup turns into lovely silky goodness.
If you use an immersion blender, be sure that the depth of the soup is adequate. Also, do not try to move the blender up and down while running it as this will lead to a kitchen covered in soup.
Food processor
If you don’t have an immersion blender or a regular blender, a food processor can also be used to puree soup.
This method can be more difficult that a blender and doesn’t result in a soup that is as smooth as the other two methods.
How to thicken Cream of Zucchini Soup without adding carbs
This soup has a lovely thick quality. Three things help thicken this zucchini soup without adding an unacceptably high number of carbohydrates.
The pureed vegetables, the cheese, and the heavy whipping cream all help thicken the soup.
Does cream of zucchini soup freeze well?
Yes! This cream of zucchini soup is an excellent way to preserve the excess squash you might have in your garden.
I like to freeze soups in pint sized freezer-safe canning jars. This amount makes two smaller servings or one large serving.
To use the soup later, I defrost it in the refrigerator You don’t need to defrost it completely before reheating. You just need to be able to get it out of the jar.
I put the partially defrosted soup in a saucepan and gently heat it on the stove, stirring frequently.
Variations on this keto-friendly zucchini soup
This soup recipe is very versatile. You can use it as a cream soup base and add leftover veggies or meats to make it a more substantial soup. Our Greek Gyro Meatballs would be an amazing addition to the soup.
If you don’t like feta cheese, you can swap it for cream cheese, blue cheese, or any other soft cheese. Just be sure to remove the rind if the cheese has one.
You could also switch out another herb for the oregano. Basil, thyme, or chives would be wonderful options.
I also love adding a handful of fresh or frozen kale or spinach after the soup has been pureed. Stir it in and it cooks in just a few minutes. These leaf vegetables add color, flavor, and nutrients to the soup.
How to serve Cream of Zucchini Soup
This soup can be served as an appetizer or a main course. If using it as a main course, you might want to consider adding a salad to the mix.
I like to garnish this soup with a few drops of heavy whipping cream, a sprinkle of fresh cracked pepper, and a few fresh oregano leaves.
Enjoy!
-Annissa
Cream of Zucchini Soup
- 1 tablespoon butter
- 2 tablespoons avocado oil
- 1 medium onion ((about 4 ounces) chopped)
- 2 pounds zucchini squash ((about 2 medium) trimmed and sliced)
- 1 teaspoon oregano
- sea salt
- black pepper (freshly ground)
- 1 clove garlic
- 2½ cups vegetable stock
- 4 ounces feta cheese (crumbled)
- ½ cup heavy whipping cream
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Heat a large, heavy saucepan over medium heat. Add the butter and avocado oil. After butter has melted, stir in the onion. Cook onion until soft and translucent.
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Stir in the zucchini squash and oregano. Sprinkle lightly with salt (optional) and pepper. Don't overdo the salt as the feta and the stock will also add saltiness.
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Cook the squash until starting to soften, stirring frequently. Add the garlic and cook for about one minute. Pour the stock over.
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Cover the pot, leaving the cover slightly off center to allow steam to vent. Simmer until vegetables are soft, about 25 minutes. Stir in the feta cheese and allow to melt slightly. Puree the soup using an immersion blender, or in batches, using a traditional blender.
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Stir in the heavy whipping cream and simmer a few minutes. Taste and adjust seasoning if desired. Soup may be thinned with additional stock if desired.
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