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

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.

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

Zucchini, Mint, Feta Soup

Prep 5 minutes

Cook 10 minutes

Total 15 minutes

Serves: 2

5 from 6 votes

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

Ingredients

• 1 onion/s - diced
• 1 clove/s garlic - crushed or diced
• 300 g zucchini/s - diced
• 250 ml chicken stock or bone broth (1 cup)
• Sea salt and freshly ground black pepper - to taste
• ¼ bunch 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

Share the goodness!