Zucchini Mint Feta Soup (in just ten minutes)

This zucchini mint feta soup is a comforting and nourishing dish that’s perfect for any season. Easy to make, it combines the mild taste of zucchini with the freshness of mint and the creaminess of feta, making it a delicious addition to your meal rotation.

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

Packed with nutrients, this creamy soup offers a great way to boost your vegetable intake. Zucchini is low in calories and high in fibre, which supports digestive health. The feta cheese provides calcium and protein, essential for strong bones and muscle health. The mint and home-made bone broth, are a fabulous digestive tonic, perfect for keeping those important good bugs happy, happy. With just a few simple ingredients, this soup is a great choice for a healthy meal.

Ingredients

For this recipe, you’ll need onion, clove garlic, zucchini, and chicken stock or bone broth. Season with sea salt and freshly ground black pepper to taste, and add fresh mint leaves picked from the stems, along with crumbled feta cheese.

How to make this creamy zucchini soup

In a medium-sized pot, sauté your diced onion in a little olive oil, butter, or ghee for about 2 minutes until translucent. Add the crushed garlic and diced zucchini, followed by the broth and seasoning. Bring everything to a boil, then simmer for 7-10 minutes until the zucchini is tender. Allow the mixture to cool slightly, then stir in the fresh mint before pureeing it in a blender or with an immersion blender until smooth and creamy.

If you own a Thermomix, we’ve also included Thermomix instructions for this recipe.

Serving suggestions and how to store

Serve your zucchini, mint, and feta soup warm, topped with extra feta and additional seasoning, if desired. Leftovers can be stored in an airtight container in the fridge for up to 3 days or frozen for longer storage. Reheat over a medium heat until warmed through.

Vary zucchini mint feta soup to suit your dietary needs

To make this soup vegetarian, simply substitute the chicken stock with vegetable broth. For a dairy-free version, omit the feta or replace it with cashew cheese or coconut yogurt, and choose olive oil for cooking. If you’re looking for a vegan option, follow the same substitutions. If you want to skip onion and garlic, you can use finely diced fennel sautéed with a pinch of cumin and chilli flakes for a different twist.

Take a look at the variations (below the main recipe) for suggestions to alter the recipe to suit many specific dietary requirements.

For more delicious, quick and easy to make healthy soups, click HERE.

Zucchini Mint Feta Soup

Prep 5 minutes minutes

Cook 10 minutes minutes

Total 15 minutes minutes

Serves: 2

This has to be the quickest soup ever. Nutrient rich and delicious, my Zucchini Mint Feta Soup is sure to become a favourite.

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Ingredients

• 1 onion/s - diced
• 1 clove/s garlic - crushed or diced
• 300 g zucchini/s - diced
• 250 ml chicken broth or stock (1 cup)
• Sea salt and freshly ground black pepper - to taste
• ¼ bunch/s fresh mint leaves - picked from the stems
• 90 g feta cheese - crumbled (½ cup)

Method

• In a medium sized pot, sauté your onion in a little olive oil, butter or ghee for about 2 minutes.
• 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.
• Allow to cool a little, add the mint and then puree in a blender until smooth and creamy.
• Serve with a dollop (or crumble) of feta and more seasoning (if needed).

Thermomix Method

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

Make-ahead

• Re-heat in a pot over a low heat until just hot.

Store

• Store in an airtight container in the fridge or freezer.

Variations

Vegetarian

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

Dairy-free

Omit the feta or replace with cashew cheese or coconut yoghurt. Choose olive oil to cook in.

Vegan

As per vegetarian and dairy-free above. 

Onion and garlic-free

Replace the onion and garlic with a small bulb of fennel, finely diced and sautéed with a pinch of cumin and chilli flakes. 

 

Let me know how you like this simple soup. Post a comment below. 

Course: Soup

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