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Bowl of soup, garnished with some parsley and pepper, with a spoon in the bowl.
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Zucchini and Potato Soup

Zucchini and Potato Soup is satisfying, smooth and creamy. Using potatoes to provide a creamy texture, this soup is vegan, nutritious and quick and easy to make. Ideal for a healthy lunch or dinner and perfect for meal preparation, this soup will become a new family favourite.
Course Dinner, Lunch, Main, Soup
Cuisine International
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 4 people
Calories 122kcal
Author Alexandra

Ingredients

  • 1 tablespoon extra virgin olive oil See Note 1
  • 700 g (1.5 lb) zucchini/courgette - cut into 2cm (1 inch rounds) approximately 3 large
  • 1 medium brown/yellow onion - roughly chopped
  • 2 cloves garlic - roughly chopped
  • 1 potato - large, peeled and cut into 1cm (½ inch) cubes
  • 2 ¼ cups (560 ml) vegetable stock See Note 2
  • 2 tablespoon flat-leaf parsley - roughly chopped See Note 3
  • sea salt and freshly ground black pepper – to taste See Note 4

Instructions

  • Add all of the ingredients, except for the stock and parsley to a large saucepan, and cook for 5 minutes on medium heat, stirring regularly.
  • Add the stock, and simmer until the veggies are tender. This will take 12-15 minutes.
  • Add the parsley, and blend the soup until smooth.
  • Check the seasoning is to your liking, and serve with a garnish of your choice.

Notes

  1. In Australia, the tablespoon is 20 ml or 4 teaspoons. In many other countries, the tablespoon is 15 ml or 3 teaspoons. You may have to adjust your measurements accordingly.
  2. I have used vegetable stock in this recipe to keep it vegan, but you could also use chicken stock.
  3. Adding the parsley just before blending adds colour, flavour and nutrients.
  4. Adjust the seasoning to your liking – we recommend using freshly ground black pepper and sea salt flakes for the best flavour.
  5. If you do use a blender for hot liquids, you must be careful. You will need to remove the central cap in the blender lid and then cover the lid with a folded tea towel to let the steam escape. Hold the lid on securely and blend on a low speed. This will allow steam to escape so that it doesn’t build up. Not doing this can pose a risk that soup may overflow out of the blender.
  6. Please note, the nutritional information is based on the recipe making approximately 4 cups. One cup is equal to 250ml. This does not include the garnish you serve with the recipe. The nutritional information is an estimate only.

Nutrition

Calories: 122kcal | Carbohydrates: 20g | Protein: 4g | Fat: 4g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Sodium: 548mg | Potassium: 738mg | Fiber: 3g | Sugar: 7g | Calcium: 46mg | Iron: 1mg