Our Creamy Raw Zucchini Soup recipe is a delicious light and refreshing meal during the abundant summer zucchini harvest. I made this with fresh-picked squash and herbs from my garden.
Avocado is one way to create the creamy soup base, especially if you are allergic to nuts. If you do not like avocado, soaked cashews can be substituted to create a smooth, silky texture. Of course, if you are not strictly vegan, dairy will work too.
Zucchini pairs well with sweet spices, like in zucchini bread. For a completely different flavor profile try cinnamon with a touch of brown or raw sugar and omit the miso and herbs.
Creamy Raw Zucchini Soup
- Prep Time10 min
- Energy335 cal
Ingredients
- ½ cup water
- juice of ½ lemon or lime
- 1 medium zucchini, chopped (about 1 cup)
- ½ avocado
- 1 T miso
- 1 T sweet onion, chopped
- 1 glove garlic crushed
- 1 T fresh parsley
- 1 T fresh basil
- 1 t fresh chives
- ½ t fresh tarragon
- ¼ teaspoon sea salt
- 1 t olive oil, drizzled on top
Instructions
1
Add all the ingredients to the blender except olive oil. Blend until smooth and creamy. Drizzle olive oil on top.
- Amount per serving
- Calories335
- % Daily Value*
- Total Fat25.64 g35.61%
- Saturated Fat3.49 g17.45%
- Polyunsaturated Fat3.47 g
- Monounsaturated Fat16.78 g
- Sodium1360.42 mg59.15%
- Total Carbohydrate24.39 g8.87%
- Dietary Fiber8.05 g28.75%
- Total Sugars12.06 g
- Protein6.79 g13.58%
- Calcium93.21 mg7.17%
- Iron1.89 mg10.5%
- Potassium1061.93 mg22.59%
- Vitamin A993.76 mcg110.42%
- Vitamin C (Ascorbic Acid)61.42 mg68.24%
- Vitamin E (Tocopherol)3.59 IU10.88%
- Vitamin K105.76 mcg88.13%
- Vitamin B1 (Thiamin)0.19 mg15.83%
- Vitamin B2 (Riboflavin)0.31 mg23.85%
- Vitamin B3 (Niacin)2.42 mg15.13%
- Vitamin B6 (Pyridoxine)0.68 mg40%
- Folate140.56 mcg35.14%
- Vitamin B5 (Pantothenic acid)1.55 mg31%
- Phosphorus144.91 mg11.59%
- Magnesium70.16 mg16.7%
- Zinc1.33 mg12.09%
- Selenium1.56 mcg2.84%
- Copper0.31 mg34.44%
- Manganese0.61 mg26.52%
