creamy zucchini soup

Gut healthy creamy zucchini soup

Why zucchini soup?

creamy zucchini soup

In fact, this zucchini soup recipe is from my French mother-in-law, and I love her cooking! It reminds me of sunny days in the summer, where sunflower fields surrounded the old stone house in the South-West of France.


Creamy zucchini soup ingredients

  • 1 yellow onion, coarsely chopped
  • 3 cloves garlic, peeled
  • 3 small or 2 large zucchinis, coarsely chopped
  • 3 small or 2 large potatoes, peeled and coarsely chopped
  • 2 stock cubes
  • 5 dl water (the zucchini gives off water so there is no need to cover the vegetables completely)
  • 2 heaped teaspoons oregano
  • 1 tablespoon yellow curry powder (Norwegian: Karri)
  • 2 dl cream, dairy or plant-based
  • Salt, pepper to season

Method – creamy zucchini soup

  • Sauté onion and garlic in oil
  • Add potato, zucchini, oregano, stock and water
  • Bring to a boil and let simmer for 20 minutes
  • Blend soup into a puree with a handheld blender or stand mixer
  • Add cream and curry powder at the end; start with 1/2 tbsp curry powder and add to taste
  • Season with salt and pepper
  • Serve with bread and grated parmesan

PS for a heartier soup, add:

  • The end piece of a parmesan cheese while you cook it OR
  • 1-2 tablespoons nutritional yeast

Why creamy zucchini soup is great for gut health

Zucchini soup with garlic, onion, and herbs can be beneficial for gut health due to several reasons:

High Fiber Content: Zucchini is rich in dietary fiber, which promotes healthy digestion and regular bowel movements. Fiber helps maintain a healthy balance of gut bacteria, which is crucial for a well-functioning digestive system.

Prebiotic Properties:

  • Garlic: Garlic contains inulin, a type of prebiotic fiber that feeds beneficial bacteria in the gut. This helps improve the gut microbiome and supports overall digestive health.
  • Onion: Onions also contain prebiotics, particularly fructooligosaccharides (FOS) and inulin, which support the growth of good bacteria in the gut.
  • Anti-inflammatory Effects: Both garlic and onions have anti-inflammatory properties due to their high content of antioxidants and sulfur-containing compounds. Reducing inflammation in the gut can alleviate symptoms of digestive disorders and contribute to overall gut health.
  • Antimicrobial Properties: Garlic has natural antimicrobial properties that can help combat harmful bacteria in the gut without disturbing the balance of beneficial bacteria.


  • Zucchini: Besides fiber, zucchini is rich in vitamins A and C, potassium, and antioxidants, which support overall health, including the health of the gut lining.
  • Herbs: Fresh herbs like parsley, basil, and thyme contain various antioxidants and anti-inflammatory compounds that can support digestive health and overall well-being.

Hydration and Easy Digestion: Soups are generally hydrating and easy to digest, making them a good choice for individuals with sensitive digestive systems or those recovering from digestive illnesses.

In summary, zucchini soup with garlic, onion, and herbs combines high fiber content, prebiotic benefits, anti-inflammatory and antimicrobial properties, and a nutrient-rich profile, all of which contribute to better gut health.

Gut healthy banana bread

Why not try this gut friendly banana bread recipe to top up your energy mid-morning (or, quite frankly, any time of the day!).

Healthy banana bread recipe
Healthy banana bread recipe

Resources & further reading

Photo by Quin Engle on Unsplash

Zucchini: Health Benefits, Nutrients, Preparation, and More (

Other recipes and posts you might enjoy

  • Prebiotics probiotics difference

    Prebiotics probiotics difference

    Prebiotics probiotics difference is a term that a lot of people search for on Google – and for good reason. Discover how prebiotics and probiotics have different functions and sources, and how to add it to your wellness routine!

  • The 10 best kefir brands for gut health

    The 10 best kefir brands for gut health

    10 of the best kefir brands for gut health – so you can enjoy the natural benefit of kefir milk The benefit of kefir milk has been known and enjoyed for centuries. But kefir’s recent rise to fame may be linked to our growing interest in gut health. If you don’t want ‘chapter and verse’…

  • Happy holiday with the 7 best probiotics for travel and gut health

    Happy holiday with the 7 best probiotics for travel and gut health

    Discover the best probiotic for travel In today’s fast-paced world, with our on-the-go lifestyle, maintaining optimal gut health can be a challenge. Especially when travelling abroad for a much needed holiday or important business meeting. Therefore, we’ve researched the best probiotics for travel, so that you can stay healthy ‘on the go’! What’s more, when…

  • Leaky gut: What is it (and how to fix it)?

    Leaky gut: What is it (and how to fix it)?

    Leaky gut: What is it, and what are the best probiotics for leaky gut? Leaky gut syndrome, also known as increased intestinal permeability, is a condition that has gained increasing attention in recent years. So, leaky gut, what is it? Simply put, it refers to a condition wherein the lining of the small intestine becomes…

  • Classic minestrone recipes

    Classic minestrone recipes

    Classic minestrone recipes are a staple of Blue Zone diets and perfect for a delicious gut healthy menu!

  • Our No. 1 banana strawberry smoothie recipes!

    Our No. 1 banana strawberry smoothie recipes!

    Delicious banana strawberry smoothie recipes – with kefir or vanilla yogurt – that can energize and brighten your day.

  • The Best Seeds for Gut Health

    The Best Seeds for Gut Health

    The best seeds to eat for gut health and the answer to are seeds healthy

  • Mango kefir smoothie with banana

    Mango kefir smoothie with banana

    Tropical flavours, an amazing vibrant yellow and the benefits of kefir milk, transforms this mango kefir smoothie into a little taste of sunshine.

  • What you need to know about probiotic benefits

    What you need to know about probiotic benefits

    FAQs: Probiotics questions and answers Probiotics have burst onto the health and wellness scene and seem to be here to stay, thanks to their myriad health benefits (at least the high quality, science backed probiotics!). However, with the wealth of choices come a long list of probiotic questions and answers! So it’s a good job…