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
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/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.
Judy says
I love the sound of this soup – snds like a great combination. Cant wait to try
Georgia Harding says
It is simple but delicious Judy, hope you enjoy G x
Gabrielle says
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.
Georgia Harding says
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
claudia says
This has to be one of the easiest soups to make and is absolutely delicious. I have been making it time and time again!
Georgia Harding says
Hi Claudia, it is super easy isn’t it? Glad you enjoy it too. Cheers Georgia x
Kylie says
Love this soup and the flavour combination. I really love mint, so anything with mint in it is a big plus for me. (I added more mint than in the recipe).
Georgia Harding says
So glad you enjoyed it Kylie – I’m with you and love love love mint too! G x
Erin says
This soup is sooo easy to make and absolutely yummy! I added some peas as well ?
Georgia Harding says
Perfect, so glad you loved it Erin G x
Lea-Anne says
Delicious, Georgia! A quick, light and tasty work from home lunch on a cold Winter day. Flavour combination is terrific. Another great recipe.
Georgia Harding says
So glad you loved it Lea-Anne G x
Lorrae says
I have made this several times and love it thank you. But why does mine go such a dark, deep green and the mint blackens etc & kind of ruins the flavour & makes it too pungent & strong? Please help it never looks a lovely nice color like yours?
How much is 1/4 bunch mint?
Thanks kindly
Georgia Harding says
Hey Lorrae, The colour is very dependant on the skin colour and thickness of the zucchini. Older, larger zucchini can develop a thicker skin. With the mint, make sure you’re not cooking it. As the recipe says, add it in just before blending. 1/4 bunch is about 10g (small handful) G x
Venetia Bowen says
Hi Georgia,
I’m new to this group but have so far made about 10 of your recipes and loved every single one of them! This soup was so delicious and a great way to use up the endless zucchinis appearing from our veggie garden! I served it with grilled gluten free bread topped with Persian fetta and tomatoes. Perfection!
Georgia Harding says
So glad you’re loving it. I actually came up with this recipe when I grew most of my own vegetables and like you had a glut of zucchinis. It’s such a simple way to use them up G x