4 Ingredient Zucchini Soup
La crema de calabacín aporta fibra soluble, es fácil de digerir, suaviza las mucosas y favorece el tránsito intestinal. Prepara esta receta para cuidarte.
4-Ingredient Zucchini Soup
When winter’s chill sets in and cooking feels like a chore, this 4-Ingredient Zucchini Soup offers a warm, nutritious solution in just 20 minutes.
Designed for simplicity, this vegan, gluten-free recipe uses zucchini, onion, vegetable broth, and olive oil to deliver a comforting, low-calorie dish. Perfect as a side or sauce, it’s a versatile addition to any meal.
Let’s warm up with this wholesome recipe.
A Simple Solution
On cold days, a hot, spoonable dish can lift your spirits.
- Quick and Easy: Ready in 20 minutes, for instance, ideal for busy evenings.
- Vegan and Gluten-Free: No dairy or gluten, thus, suits diverse diets.
- Low-Calorie: ~80 kcal per serving, therefore, supports weight management.
- Nutrient-Dense: Packed with fiber and vitamins, for example, promotes digestion and immunity.
- Flexible: Pairs with proteins or doubles as a sauce, so, endlessly adaptable.
This recipe, moreover, transforms pantry staples into a comforting dish that’s both budget-friendly and satisfying.Unpacking the NutritionThe four ingredients in this soup deliver a powerful nutritional punch. Let’s break it down:
Zucchini
- Low-Calorie: ~17 kcal per 100g, which, makes it light yet filling.
- Fiber: ~1g per 100g (mucilages), for instance, aids digestion and satiety.
- Vitamins: Vitamin C (~18mg per 100g), thus, boosts immunity.
- Minerals: Potassium (~261mg per 100g), therefore, supports heart health.
- Low-Carb: ~3g carbs per 100g, so, fits low-carb diets.
Onion
- Low-Calorie: ~40 kcal per 100g, for example, adds flavor without excess.
- Antioxidants: Quercetin, thus, reduces inflammation.
- Fiber: ~1.7g per 100g, therefore, promotes gut health.
Vegetable Broth
- Low-Calorie: ~10 kcal per cup, for instance, enhances taste without calories.
- Hydration: High water content, thus, supports overall wellness.
Olive Oil
- Healthy Fats: ~10g monounsaturated fats per tablespoon, for example, heart-healthy.
- Antioxidants: Polyphenols, therefore, combat oxidative stress.
In contrast, packaged soups (150–200 kcal per serving) often contain high sodium and additives, making, this homemade version a cleaner, nutrient-rich choice.
4-ingredient zucchini soup is a vegan, low-calorie dish, ready in 20 minutes
The Role of Zucchini’s Mucilages
Zucchini’s soluble fiber, mucilages, is a standout feature. Here’s why it matters:
- Digestive Health: Forms gels with water, for instance, soothing the stomach lining.
- Blood Sugar Control: Slows sugar absorption (GI ~15), thus, stabilizes glucose levels.
- Cholesterol Management: Reduces fat absorption, therefore, supports heart health.
- Satiety: Increases fullness, so, helps prevent overeating.
However, this soup is a side dish, for example, best paired with protein sources like fish or legumes to create a balanced meal.
Recipe: 4-Ingredient Zucchini Soup
This recipe serves 4 as a side and takes 20 minutes. Here’s the plan to make it.
Ingredients
- 4 medium zucchini, sliced (~800g)
- 1 medium onion, diced (~100g)
- 2 cups vegetable broth (~500ml)
- 1 tablespoon olive oil
- Optional: ½ teaspoon black pepper or fresh thyme
Steps
- Start with the Base: Heat olive oil in a pot over medium heat. Add onion and cook for 5 minutes until translucent.
- Add Zucchini: Stir in zucchini and cook for 5–7 minutes until softened.
- Simmer with Broth: Pour in vegetable broth and simmer for 10 minutes. Add pepper or thyme, if desired.
- Blend to Perfection: Use an immersion blender to puree until smooth. Add more broth for a thinner texture.
- Serve Warm: Ladle into bowls. Pair with Italian Herb Steamed Chicken (#) or Pomegranate and Goat Cheese Salad (#).
- Store: Refrigerate for up to 4 days or freeze for 1 month. Reheat gently on the stovetop.
Rich in fiber and vitamins, it supports digestion and blood sugar control.
Nutrition (Per Serving)
- Protein: 2g
- Carbs: 6g
- Fiber: 2g
- Calories: 80 kcal
Ways to Enjoy This Soup
This soup is more than a side dish. Try these ideas to elevate it:
- As a Sauce: Spoon over grilled fish or tofu, for instance, for added flavor.
- Protein Boost: Add chickpeas or a boiled egg, thus, making it a main dish.
- Flavor Variations: Use garlic or curry powder, for example, for a twist.
- Garnish: Top with sautéed leeks or herbs, so, enhancing presentation.
Health and Dietary Benefits
This soup supports:
- Digestive Health: Mucilages and fiber, thus, promote gut health.
- Heart Health: Low-fat and potassium-rich, for example, lowers cholesterol.
- Blood Sugar Control: Low-glycemic, therefore, stabilizes glucose.
- Weight Management: Low-calorie and satiating, for instance, curbs hunger.
However, pair with protein to balance macronutrients, for example, avoiding nutrient gaps. For low-sodium diets, use reduced-sodium broth, thus, controlling salt intake. Blend carefully with hot liquids, for instance, to avoid splattering.
Versatile as a side or sauce, it pairs perfectly with protein-rich mains.
Tips for Success
- Choose Fresh Zucchini: Firm and vibrant for best flavor, otherwise, the soup may be bland.
- Adjust Texture: More broth for a lighter soup, for example, to suit preferences.
- Season Lightly: Add spices gradually, thus, preventing overpowering flavors.
- Prep Ahead: Make in advance, so, ready for quick meals.
Related Recipes:
The 4-Ingredient Zucchini Soup is a quick, comforting dish that brings warmth and nutrition to winter meals. With zucchini, onion, broth, and olive oil, it’s ready in 20 minutes and supports digestion, heart health, and weight management. Whether enjoyed as a side or sauce, its simplicity and versatility make it a kitchen staple.
Try this recipe tonight and pair it with your favorite protein.
What’s your go-to winter comfort dish? Share your thoughts in the comments below.
CREMA DE CALABACIN 4 INGREDIENTES
La crema de calabacín aporta fibra soluble, es fácil de digerir, suaviza las mucosas y favorece el tránsito intestinal. Prepara esta receta para cuidarte.
Equipment
- olla
Ingredients
- 400 gramos calabacín (uno grande o dos medianos)
- 150 gramos cebolla tierna (una cebolleta grande o dos pequeñas)
- 50 gramos puerro (un puerro, es opcional)
- 1 cda aceite de oliva virgen extra
- 1 cucharadita mantequilla
- 1 pizca sal marina
- 1 pizca pimienta recién molida
- 1 taza agua
Instructions
- Sofreír la cebolla y el puerro con el aceite y la mantequilla, añadir el calabacín troceado y cocinar también. Guarda unas lonchitas finas de calabacín para la decoración.
- Mientras se va cocinando, tuesta las lonchas finas de calabacín en una sarten con el fuego bajo, con unas gotitas de aceite.
- Añadir sal y pimienta al gusto.
- Cubrir el sofrito de calabacín y cebolla con la taza de agua, (también puedes usar caldo), y cocer durante 15 minutos.
- Triturar y servir. Adornar con las lonchitas de calabacín tostadas, sal, pimienta y un chorrito de AOVE.
Notes
- En vez de usar agua, puedes enriquecer la crema añadiendo un caldo de verduras, de ave, etc.
- A la hora de sofreír, la mantequilla es opcional, yo la uso a veces porque aporta suavidad y un sabor diferente, si quieres preparar un plato vegano, usa sólo aceite de oliva.
Nutrition Facts
CREMA DE CALABACIN 4 INGREDIENTES
Amount Per Serving (200 g)
Calories 72
Calories from Fat 45
% Daily Value*
Fat 5g8%
Saturated Fat 1g6%
Cholesterol 3mg1%
Sodium 31mg1%
Potassium 316mg9%
Carbohydrates 7g2%
Fiber 2g8%
Sugar 4g4%
Protein 2g4%
Vitamin A 231IU5%
Vitamin C 21mg25%
Calcium 25mg3%
Iron 1mg6%
* Los porcentajes de Valores Diarios están basados en una dieta de 2000 calorías.
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