+ Well Nourished ⎮Zucchini, Mint, Feta Soup (in just ten minutes)

Zucchini, Mint, Feta Soup (in just ten minutes)

Zucchini mint feta soup

One vegetable my kids really dislike is zucchini (or spew-kini as they like to call it). For those of you who have followed me for a while, you’ll know that my kids have a great appetite for whole foods and genuinely love a wide range of vegetables. One of the reasons this is the case is because no matter what, I have and always will, persist with offering them vegetables, even the ones previously proclaimed ‘gross’!

Spew-Kini or not, they eat zucchini most days because it sits well behind other flavours, undetected. But not one to hide every unliked vegetable (more about why hiding food is not the best approach here), I also regularly present it in its whole form and like with this soup, often they surprise me and love it. This Zucchini Salad is another surprise favourite (apparently raw is less like ‘spew’)

The best part about this soup is that it is incredibly quick and easy to make and the result is surprisingly very tasty (because lets face it, it’s not the most flavoursome veggie).

Health benefits
Zucchini (also know as courgette), is extremely low in calories and loaded with fibre. It is also a great source of potassium. When combined with mint and home-brewed bone broth, it is a fabulous digestive tonic, perfect for keeping those important good bugs happy, happy.

Serves 2

Ingredients
1 onion, diced
1 clove garlic, crushed or diced
300g (approx.) zucchini (also known as courgette), roughly diced
250ml (1 cup) chicken broth (stock), preferably home made
Good pinch sea salt and grind of black pepper
Handful fresh mint leaves, picked from the stems
Goat or cow feta (optional)

Method

  1. In a medium sized pot, sauté your onion in a little olive oil, butter or ghee for about 2 minutes.
  2. Add your garlic, diced zucchini, broth and seasoning and bring to the boil. Cook at a rolling simmer for 7-10minutes or until the zucchini has softened.
  3. Allow to cool a little, add the mint and then puree in a blender until smooth and creamy.
  4. Serve with a dollop (or crumble) of feta and more seasoning (if needed).

Thermomix Method

  1. Chop the onion and garlic, 5 seconds, speed 4.
  2. Add the fat of your choice and sauté the onion for 2 minutes, temp 100, speed 1.
  3. Add the zucchini and process 5 seconds, speed 5.
  4. Add the broth and seasoning and cook for 8 minutes, 100, speed 2.
  5. Allow to cool a little, add the mint and puree 30 seconds, speed 7-8.
  6. Serve as above.

Variations

Vegetarian
Use vegetable broth (stock) instead of the chicken stock

Dairy-free
Omit the feta or replace with cashew cheese or coconut yoghurt.

 

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Zucchini mint feta soup

  • Judy

    I love the sound of this soup – snds like a great combination. Cant wait to try

  • It is simple but delicious Judy, hope you enjoy G x

  • Gabrielle

    My 4 yr old (veggie-reluctant child) and 6 yr old LOVED this soup — the 4 yr old said she wanted to have it for breakfast and lunch and dinner and morning tea (you get the picture!!). We didn’t have any feta so I left it out, but found the soup creamy and delicious enough anyway. This will definitely be added to my meal staples list, especially since it is so quick and easy to make. Thanks again, Georgia, for such wonderful and healthy inspiration.

    • It’s surprisingly tasty isn’t it (for such a bland veggie). Really glad they both loved it Gabrielle and thanks for letting me know G x

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