Zucchini is considered a summer squash in the Cucurbitaceae plant family, alongside cucumbers, spaghetti squash, and melons. It is also known as courgette in different parts of the world. This has been continued to use as folk medicine to treat several health conditions like aches, colds, and many others. Recently, the zucchini soup craze has been seen among people because of its nutritional facts and health benefits.
What are the health benefits of Zucchini?
Before making any zucchini soup, you need to know about the health benefits of Zucchini. Here are listed some of the health benefits.
High in antioxidants
Zucchini is known to be rich in antioxidants. Additionally, these properties are helpful to protect your body from free radical damage. Moreover, it is beneficial for your skin, heart, eyes as well as protects you from cancer.
Rich in nutrients
Zucchini is rich in minerals, vitamins, and other beneficial plant compounds. Also, this contains small amounts of zinc, iron, calcium, and other vitamins. Therefore, it helps in improving your immune system and vision.
Improve digestive system
In several ways, Zucchini helps to promote healthy digestion. It contains both insoluble and soluble fiber. Moreover, the Zucchini is rich in water, which helps in reducing your chances of constipation.
Improve heart health
Zucchini can improve your heart health because it has high fiber content. Thus, many experts or Nutritionals have mentioned that adding more fibers to diet can lower heart disease risk. Additionally, Zucchini is rich in potassium, which can help in reducing high blood pressure.
Reduce blood sugar levels
If you have type 2 diabetes, then having Zucchini will help you to reduce your blood sugar levels. Moreover, Zucchini is rich in fiber, which helps in stabilizing blood sugar and increasing insulin sensitivity.
Strengthen your vision
Zucchini is rich in beta-carotene and vitamin C. Thus, many nutritionists say that beta-carotene and vitamin C intake is essential for your eye health. Moreover, Zucchini also contains zeaxanthin and antioxidants lutein that are helpful to improve your vision.
Other potential benefits
Other benefits include weight loss, improved bone health, thyroid function, and many more.
What are the more popular zucchini soup recipe?
The zucchini soup can be made in different ways to enhance its taste. Here are some of the popular zucchini soup recipe lists with detailed instructions. Thus, it will help you make a delicious zucchini soup within some minutes.
Zucchini summer soup
The zucchini summer soup is a great recipe to use your garden’s giant zucchinis. And, you can serve this soup cold or hot as per your choice. Usually, this zucchini soup recipe can be easily adjusted according to your tastes. If you like to have a thicker soup, you can add more zucchini. Also, you can try to reduce the number of tomatoes in the soup. Likely, you can serve this zucchini summer soup with parmesan cheese.
To make zucchini summer soup, you need to be very specific in selecting ingredients. Here is the ingredient list you must-have for making zucchini summer soup.
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Step 1: First, you need to add some salt to the zucchini cubes in a colander and give half an hour to drain them.
2: Next, blend the Roma tomatoes, tomato paste, stewed tomatoes, and water in a blender to make it smooth.
Step -3: After that, pour the chicken broth and tomato mixture into a large stockpot. Next, boil it over medium heat. T, stir in sugar and simmer.
Step 4: Heat the olive oil over medium heat. Next, stir onion, zucchini, garlic, and green pepper until 10 minutes. It would help make sure that the Zucchini is lightly brown and the onion is clear. After that, transfer vegetables to the blender to chop.
Step 5: Add vegetables to a stockpot and stir in tarragon, parsley, lemon juice, and dill. Here, you can uncover the simmer for at least half an hour but need to stir occasionally. Next, you need to stir in Parmesan cheese, pepper, and salt to get a better taste. And, it is ready within five minutes. Here, you can give break time before serving the special zucchini soup.
Overall, the zucchini summer soup includes carbohydrates 24.9g; sodium 1603.8mg; fat 5.6g; 157 calories; cholesterol 4.4mg; and protein 5.3g per serving.
Mexican zucchini cheese soup
The Mexican zucchini cheese soup is one popular type of zucchini soup recipe. When you have plenty of squash and Zucchini in your garden, you must try this delicious soup. Likely, this soup can be served with warm tortillas.
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Step 1: First, you need to heat the olive oil in a pot. Then, saute the chopped garlic and onion along with oregano seasoning.
Step 2: After that, boil the mixed tomatoes and chicken broth. Accordingly, mix it with the yellow squash, chile peppers, Zucchini, and corn. Keep at the low heat until the squash is tender.
Step 3: Add the cubed processed cheese to the zucchini soup. Let the cheese melt in the soup, then season with pepper. Before serving the soup, you can mix the cilantro to enhance its taste.
Additionally, it includes 307 calories; carbohydrates 26.2g; Protein 14.7g; cholesterol 47.8mg; fat 17.5g; sodium 1829mg per serving.
Fresh tomato zucchini soup
This soup is the best soup that you can prepare at your home. Moreover, you can serve this zucchini soup with salad and French bread. Additionally, you need to know that cooking can take more time to enhance the taste of the soup. Also, you can provide a little extra substance by adding cooked rice to it.
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Step 1: Heat the olive oil and fry the garlic and Zucchini until light brown. After that, keep aside to set for some time.
Step 2: Likely, you can make the puree of onion, chile pepper, and tomatoes in a food processor or a blender. Also, try to leave some small chunks.
Step 3: You can add the vegetable broth and the tomato puree together. After that, you can season with salt, tarragon, dill, and pepper to enhance its taste. Further, you need to bring it to boil for some time. Next, you can reduce it to low heat temperature and add garlic and Zucchini. At last, you can cover the lid and cook for 45 minutes.
The fresh tomato zucchini soup is consists of more nutrition. Moreover, it includes fat 4.8g; carbohydrates 10.5g; sodium 404.4mg: 88 calories; and protein 2.5g per serving.
Dill-icious zucchini potato soup
The dill-icious zucchini potato soup is known as a family recipe. In addition, this recipe is liked by many people as it is dairy-free and good for lactose-intolerant. Therefore, you can serve this soup immediately to get a better taste. Also, you can store it in your refrigerator and take any time as per your needs.
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Step 1: Keep the chicken broth in a saucepan and boil it. After that, you can add potato, Zucchini, and onion. Cover the saucepan and keep the vegetables in medium to low heat for 15 minutes until the vegetables are tender.
Step 2: Meanwhile, add the lemon juice and beat the egg together. After that, add the hot chicken broth to temper the eggs. Further, stir for 1 minute constantly at medium heat.
Step 3: Next, stir dill into the Zucchini flavored soup, and season with pepper and salt.
This soup includes cholesterol 145.8mg; 180 calories; protein 9.8g; fat 4.7g; sodium 1272.2mg; and carbohydrates 26g per serving.
Curried zucchini soup
The curried zucchini soup is a delicious soup made up of very simple ingredients. Usually, this recipe is easy to make at your house.
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Step 1: Heat the extra virgin olive oil in a pot. Stir the onions until it tender and season with salt and curry powder. Next, you need to stir in Zucchini until it is tender. After that, keep the chicken stock to boil. Simmer for at least 25 minutes by keeping the low heat.
Step 2: Transfer the soup into a blender, or you can also use a hand blender. Further, you can try to make it very smooth.
Generally, this soup is consists of protein 1.8g; fat 5.2g; sodium 536.9mg, 74 calories; carbohydrates 6.3g; and cholesterol 0.5mg.
Cream of zucchini soup
The cream of zucchini soup is the most wanted soup among the people. Additionally, this recipe can use vegan mimic cream or real cream to enhance its taste. If you want to keep your calories down, you must go with the vegan mimic cream. Also, you can add extra richness to the recipe with Gorgonzola.
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Step 1: In a large pot, you need to heat the margarine and the olive oil together. Stir the margarine and onion until it gets soft. Then, add the Zucchini and season with pepper, oregano, and salt. Stir the Zucchini for about 10-15 minutes until it is tender.
Step 2: Meanwhile, pour the water to boil and stir in the bouillon powder. Simmer for at least 10 minutes by keeping the medium-low heat. After that, you need to check that the Gorgonzola cheese melts into the zucchini soup.
Step 3: After that, you need to blend the soup in a blender. But, you need to make sure that you have secured the blender lid with a folded kitchen towel. Otherwise, it may split outside of the blender. Keep doing it until it gets smooth. Further, you can keep it in a clean pot.
Step 4: After that, you can puree the soup by using a stick blender in the cooking pot. Before serving the cream of zucchini soup, you can stir the creamer off the soup.
Thus, this soup includes 242 calories; sodium 353.5mg, protein 8.5g; fat 18.6g; carbohydrates 11.5g; and cholesterol 30mg per serving.
Creamy zucchini soup
The creamy zucchini soup is the best recipe to use all the extra Zucchini in your garden. Moreover, this delicious soup recipe gives you the creamy texture of tofu and cottage cheese.
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Step 1: In a large skillet, you need to heat the oil and butter. Next, add onion and cook it until it gets brown. Mix in the tofu and the Zucchini. To enhance its taste, season with oregano and red pepper flakes. Stir for 10-15 minutes until Zucchini is tender.
Step 2: Meanwhile, you can pour the vegetable stock and boil it in low heat.
Step 3: Next, you need to process the cottage cheese and soup in a blender until smooth. Further, you can serve it with the seasoning of pepper and salt.
Generally, this type of soup includes protein 9.5g; 159 calories; fat 10.9g; carbohydrates 8.8g; sodium 243.4mg; and cholesterol 7.9mg per serving.
You can explore some other popular recipes. It includes creamy, cheesy zucchini soup; creamy spinach and zucchini soup; zucchini soup with brie cheese; and many more.
After knowing about zucchini soup’s health benefits and nutritional facts, you got many reasons to have it. So, add these different soups to your diet and stay fit and healthy.