Tag: summer soup

Zucchini-Basil Summer Soup

Zucchini Basil Summer Soup

The inspiration for this soup was a big huge indoor basil plant gifted to me by my son and daughter-in-law and a bumper crop of zucchini. Yep we are in the thick of zucchini season here in Ohio. For weeks I have been thinking about how I would concoct a soup using these two star ingredients and decided to practice the KISS principle – keep it simple stupid. Because zucchini is high in fiber – 2 grams in one medium zucchini – it is quite filling in and of itself. So this simple little soup contains only 5 modest ingredients. Zucchini is also 90% water which is why is cooks so quickly. So making this soup takes a mere 30 – 45 minutes including prep time. The result is thin, light and refreshing while delivering mega nutrients and vitamins. There’s more good news. Zucchini is a superfood rich in the anti-oxidants lutein and zeaxanthin the majority of which is found in the skin. Both of these anti-oxidants protect the eyes from free radical damage caused by exposure to oxygen and light.

I was recently describing lean, clean, green eating to a patient who made an interesting comment, “it’s like buying an extra life insurance policy.” Well I never really thought of it that way but you are right on the money Adella!

The gifted basil plant
Served piping hot or chilled this soup is sure to be a hit at your next garden party!

Ingredients

  • 3 large zucchinis unpeeled and cut in pieces
  • 1 cup fresh basil leaves
  • 1 medium sweet vidalia onion chopped
  • 5 cloves garlic minced
  • 4 cups sodium free vegetable broth
  • 3 tsp. ground black pepper (more or less to taste)
  • 1 cup cooked whole wheat rotini pasta (optional)
Zucchini, basil, vidalia onion, garlic, black pepper and vegetable broth

Directions

  1. Saute onions and garlic in a soup pot using 4-5 tbsp. water on high until onions become translucent.
  2. Pour in the vegetable broth and add the zucchini. Cook until the zucchini are tender (usually about 10 minutes tops).
  3. Add the black pepper and basil, stir on low heat until the basil is wilted.
  4. Puree the mixture in a high speed blender or food processor small batches at a time. Note: you may like your soup hot but your blender does not. Allow the mixture to cool down a bit before blending. Fill up only halfway and please make sure the lid is on tightly. When finished, remove the center cap to allow the steam to escape then, very slowly, remove the lid. Learn from my mistakes!
  5. Return mixture to the soup pot and heat back up again.
  6. If you are looking for a more filling soup then add a small amount of the cooked rotini to the bowl before ladeling in the soup. I added a smidgen of dill to the rotini which gave it a nice additional flavor. I also added a tiny bit of red pepper flakes as a garnish which gave it a nice little kick.
Oh my goodness – the sweet perfumey smell of basil cooking in the soup is heavenly. The reason basil smells so good is a volatile, aromatic compound called eugenol. Eugenol is an oil which can be extracted from the leaves and is one of the most powerful antioxidants and free-radical scavengers!
This little $10.00 Cuisinart garlic press has been a treasured member of the family for many years now. Some people love to mince garlic like Emeril Lagassi but I, for the life of me, have never mastered that art.
I mean look at how beautiful and made with summer garden fresh ingredients.
With a small amount of rotini although honestly this soup is filling enough without.
Leftovers the next day for lunch were served with avocado spread on a whole wheat wasa cracker. I spritzed a little lime juice in the soup which gave it an even more delightful taste.