creamy zucchini soup

Gut healthy creamy zucchini soup

Why zucchini soup?

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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.

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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.

Nutrient-Rich:

  • 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 (webmd.com)

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