📂 Light Dinners
#Soups
#Vegetarian
#Low Calorie
#Gluten-Free
Zucchini Cream Soup with Light Cheese
🥣 The queen of light dinners. A silky, diuretic, and comforting zucchini cream soup, enriched with a creamy touch of low-fat cheese.
🛒 Ingredients
- 1.3 lbs Zucchini
- 3.5 oz Onion
- 1 Garlic clove
- 13.5 fl oz Vegetable broth
- 2 Portions light cheese wedges
- 1 tbsp EVOO
- White pepper
🥣 Zucchini Cream Soup: The Classic That Never Fails
Zucchini cream soup is the ultimate go-to for a quick, healthy, and comforting dinner. The secret to its success lies in its mild flavor that the whole family loves and its incredible lightness. In this recipe, we skip the heavy liquid cream and use a touch of portioned cheese in its light version, achieving a velvety texture with barely any added calories.
🥒 Why it is exceptionally healthy
- Highly Diuretic: Zucchini is a vegetable very rich in water and potassium, excellent for fighting fluid retention at the end of the day.
- Placid Digestion: The soluble fiber in cooked zucchini, along with its blended texture, facilitates optimal nighttime digestion.
- Easy Caloric Deficit: A generous bowl barely exceeds 150 calories, being a tremendously satiating dish thanks to its temperature and volume.
📝 Step-by-Step Preparation
- The Flavor Base: Peel and chop 1 medium onion (3.5 oz / 100g) and 1 garlic clove. In a medium pot, heat 1 tbsp (15ml) of EVOO. Sweat the onion over medium-low heat for 8 minutes until translucent without taking on color.
- The Main Vegetable: Thoroughly wash 2 large zucchinis (approx. 1.3 lbs / 600g). Cut off the ends. You can peel them, but if you leave the skin (well washed), the soup will have a more vibrant green color and much more fiber. Cut into thick slices and add to the pot.
- The Pre-Sauté: Sauté the zucchini with the onion for 5 minutes so they release their juices and enhance their natural flavor.
- Cooking: Cover the vegetables with 13.5 fl oz (400ml) of low-sodium vegetable broth (or just water with a pinch of sea salt). Bring to a boil, cover the pot, and let simmer over medium heat for about 15-20 minutes, until the zucchini is very tender.
- The Texture Secret: Remove the pot from the heat. Add 2 portions of light cheese wedges (approx. 1 oz / 30g total) and a pinch of ground white pepper.
- The Perfect Blend: With a hand blender or powerful stand blender, blend for at least 3 continuous minutes. This is the secret to an emulsified, lump-free soup. Serve very hot with sprinkled sesame seeds.
