Vegan Zucchini and Spinach Soup
Summary
If you’re on the hunt for a nutritious and delicious dish, look no further than the Vegan Zucchini and Spinach Soup. This soup is a delightful blend of fresh zucchini and spinach, creating a soothing and health-packed meal. Perfect for both seasoned vegans and those looking to dabble in plant-based cuisine, this soup promises to satisfy your taste buds and your nutrition needs!
Ingredients
- Zucchini: 2 large (about 1 lb [450g])
- Fresh Spinach: 2 cups (60g)
- Onion: 1 medium (about 150g)
- Garlic cloves: 3 (minced)
- Vegetable broth: 4 cups (950 ml)
- Olive oil: 2 tablespoons (30 ml)
- Salt: 1 teaspoon (5g)
- Black pepper: 1/2 teaspoon (2.5g)
- Nutritional yeast (optional for cheesy flavor): 1 tablespoon (9g)
- Lemon juice: 1 tablespoon (15 ml)
Preparation and Cooking Time: 30 minutes.
Serves: 4
Nutritional Facts (Per Serving)
- Calories: 95
- Protein: 3g
- Carbohydrates: 11g
- Dietary Fiber: 2g
- Sugars: 4g
- Fat: 4.5g
- Sodium: 780mg
- Potassium: 410mg
- Vitamin A: 35% DV
- Vitamin C: 30% DV
- Iron: 10% DV
Preparation Instructions
- Start by washing the zucchini and spinach thoroughly. For the zucchini, chop off the ends and dice them into medium-sized chunks.
- Peel and finely chop the onion. Set it aside.
- In a large pot, heat the olive oil over medium heat. Once hot, add the onions. Sauté them for about 3-4 minutes or until they become translucent.
- Add the minced garlic to the pot and continue to sauté for another 1-2 minutes.
- Introduce the chopped zucchini to the pot. Cook for about 5-7 minutes, ensuring the zucchini starts to soften.
- Pour in the vegetable broth. Increase the heat to bring the mixture to a boil.
- Once boiling, reduce the heat to a simmer. Allow the Vegan Zucchini and Spinach Soup to cook for about 10 minutes.
- Add the fresh spinach leaves, ensuring they are submerged in the soup.
- Continue to simmer for another 3-5 minutes until the spinach wilts.
- Season with salt, black pepper, and if using, the nutritional yeast.
- Remove from heat and blend the soup using an immersion blender until smooth or transfer to a blender in batches. Be cautious when blending hot liquids!
- Once smoothly blended, stir in the lemon juice. Taste and adjust seasonings if necessary.
Tips
- If you prefer a chunkier soup, only blend half the soup and mix it back in.
- For an extra kick, add a pinch of red pepper flakes during the simmering stage.
- To make the Vegan Zucchini and Spinach Soup creamier, add a splash of coconut milk before blending.
Serving Suggestions
- Serve the Vegan Zucchini and Spinach Soup hot, preferably with a slice of crusty bread on the side.
- Garnish with some toasted pumpkin or sunflower seeds for added crunch.
- Drizzle a little olive oil on top for an added touch of richness.
- Pair with a refreshing green salad for a complete meal.
Indulge in the comfort of this Vegan Zucchini and Spinach Soup, and relish the burst of flavors from every spoonful. AH7 is dedicated to bringing you the finest in health and fitness, and this soup is just one way to enjoy the best of vegan cuisine. Dive into the world of delicious, nourishing, and easy-to-make dishes that don’t compromise on taste or health benefits. Happy eating!
FAQS
1. Can I use frozen spinach instead of fresh?
Absolutely! Just ensure you thaw and drain the frozen spinach to remove excess water before adding it to the soup.
2. I don’t have nutritional yeast. Can I skip it?
Yes, the nutritional yeast is optional and adds a cheesy flavor. If you omit it, the soup will still be delicious but won’t have that cheesy undertone.
3. Can I use another type of oil instead of olive oil?
Definitely! While olive oil provides a distinct flavor, you can replace it with avocado oil, grapeseed oil, or coconut oil depending on your preference.
4. How can I store the leftover soup?
Store the soup in an airtight container in the refrigerator for up to 3 days. You can also freeze it for longer storage, up to 2 months.
5. Can I add other vegetables to this soup?
Of course! Feel free to add vegetables like bell peppers, carrots, or celery for additional flavor and texture.
6. How can I make the soup even creamier?
To enhance creaminess, consider adding cashew cream or a little bit of silken tofu before blending.
7. Is there a low-sodium option for this soup?
You can opt for low-sodium vegetable broth or use homemade broth to control the salt content better.
8. What’s the role of lemon juice in the recipe?
Lemon juice brightens the flavor of the soup and adds a refreshing tang. It also helps balance the richness of the other ingredients.
9. Can I make this soup without blending it?
Certainly! If you prefer a broth-style soup with chunks of vegetables, simply skip the blending step.
10. Are there any protein-rich toppings you’d recommend?
Absolutely. For a vegan option, consider adding roasted chickpeas, lentils, or tofu cubes as a topping for added protein.
Vegan Zucchini and Spinach Soup
Nutritions
Ingredients
- Zucchini: 2 large about 1 lb [450g]
- Fresh Spinach: 2 cups 60g
- Onion: 1 medium about 150g
- Garlic cloves: 3 minced
- Vegetable broth: 4 cups 950 ml
- Olive oil: 2 tablespoons 30 ml
- Salt: 1 teaspoon 5g
- Black pepper: 1/2 teaspoon 2.5g
- Nutritional yeast optional for cheesy flavor: 1 tablespoon (9g)
- Lemon juice: 1 tablespoon 15 ml
Instructions
- Start by washing the zucchini and spinach thoroughly. For the zucchini, chop off the ends and dice them into medium-sized chunks.
- Peel and finely chop the onion. Set it aside.
- In a large pot, heat the olive oil over medium heat. Once hot, add the onions. Sauté them for about 3-4 minutes or until they become translucent.
- Add the minced garlic to the pot and continue to sauté for another 1-2 minutes.
- Introduce the chopped zucchini to the pot. Cook for about 5-7 minutes, ensuring the zucchini starts to soften.
- Pour in the vegetable broth. Increase the heat to bring the mixture to a boil.
- Once boiling, reduce the heat to a simmer. Allow the Vegan Zucchini and Spinach Soup to cook for about 10 minutes.
- Add the fresh spinach leaves, ensuring they are submerged in the soup.
- Continue to simmer for another 3-5 minutes until the spinach wilts.
- Season with salt, black pepper, and if using, the nutritional yeast.
- Remove from heat and blend the soup using an immersion blender until smooth or transfer to a blender in batches. Be cautious when blending hot liquids!
- Once smoothly blended, stir in the lemon juice. Taste and adjust seasonings if necessary.
Notes
For an extra kick, add a pinch of red pepper flakes during the simmering stage.
To make the Vegan Zucchini and Spinach Soup creamier, add a splash of coconut milk before blending. Serve the Vegan Zucchini and Spinach Soup hot, preferably with a slice of crusty bread on the side.
Garnish with some toasted pumpkin or sunflower seeds for added crunch.
Drizzle a little olive oil on top for an added touch of richness.
Pair with a refreshing green salad for a complete meal.
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