Creamy Zucchini Soup

This creamy zucchini soup is one of our favorite gut helthy soups – light, velvety, and with a gentle curry kick that makes it stand out. It’s a flavorful and family friendly way to eat more vegetables, plus it freezes well too. So, make a large pot and save for a super-easy meal on a busy weekday!

Why creamy zucchini soup should be on your weekly rotation

Zucchini soup, or courgette soup*, helps you hit the recommended 30 plants per week. Herbs and spices are plants, so feel free to add extra! Also, the high fibre content will help you feel full for longer – and a key to healthy aging.

*squash zucchini soup is the same (UK v. US English)

Vegetables are of course rich in nutrients, and also antioxidants which can help reduce inflammation in the gut

This gut healthy soup is packed with prebiotic zucchini, garlic and onions. The prebiotic fibre feeds the good bacteria in your gut and keeps you feeling full. Sprinkle with parmesan cheese for an extra probiotic boost!

Read more about the benefits of this soup for gut health below.

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 (NOTE: the zucchini gives off quite a bit of 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

*If you are lucky to have homemade bone broth available, simply use 5 dl of broth and skip both stock cubes and water in the recipe. Use vegetable stock for a vegetarian zucchini soup.

Method

• 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 the cream of zucchini soup with bread and grated parmesan

Why creamy zucchini soup is great for gut health

Zucchini soup with garlic, onion, and herbs can be beneficial for gut health for 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!).

If you search for easy quick vegetable soup, this is a great alternative.

Resources & further reading

Photo by Quin Engle on Unsplash

Zucchini: Health Benefits, Nutrients, Preparation, and More (webmd.com)

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