As the crisp air of fall sets in, there's nothing better than cozying up with a warm, nutritious soup that’s both light and flavorful. One of my favorite recipes, straight from my cookbook Christianne’s Herbal Kitchen, is Herbed Zucchini Soup with Fresh Herb Cream. This recipe perfectly blends the fresh flavors of zucchini and herbs, while offering a hint of richness from the herb cream. It’s ideal for those seeking a lighter soup with the satisfaction of a hearty fall meal.
Nutritional Benefits of the Ingredients
The main ingredients in this recipe are not only delicious, but also pack a nutritional punch, making this soup a healthy choice to warm up any chilly day.
Zucchini
Zucchini is the star of this dish, and it shines not only in flavor but in health benefits. This low-calorie vegetable is rich in vitamins A, C, and K, and provides a good source of fiber. It helps in promoting eye health, boosting the immune system, and supporting digestion. Zucchini is also high in antioxidants, which can help reduce inflammation and fight off oxidative stress in the body. With its light flavor, zucchini pairs well with a variety of herbs, and in this soup, it acts as the perfect canvas for the fresh herb cream.
Fresh Herbs: Oregano, Parsley, and Thyme
Herbs are essential in this recipe, not only for flavor but also for their powerful health properties. Oregano is a great source of antioxidants and anti-inflammatory compounds, making it a small but mighty addition to the soup. Parsley adds a fresh, earthy flavor while also providing high levels of vitamin C, K, and folate, contributing to heart and bone health. Thyme is another herb loaded with vitamins and minerals, including vitamin C, A, and iron, and is known for its antimicrobial properties, which can help the body fend off illnesses.
Olive Oil
Extra virgin olive oil is used to sauté the vegetables in this recipe, bringing a heart-healthy source of fat to the dish. Rich in monounsaturated fats and antioxidants, olive oil supports cardiovascular health, helps reduce inflammation, and adds a wonderful richness to the dish without overwhelming the freshness of the ingredients. If you have specialty olive oils, the herbed cream tastes wonderful with a Tuscan Herb, Gremolata, or even garlic olive oil. Feel free to experiment and find the blend that works for you.
Greek Yogurt or Sour Cream
The herbed cream is made with either sour cream or plain Greek yogurt, both of which add a touch of creaminess without excessive fat. Greek yogurt, in particular, is an excellent source of protein and probiotics, which aid in digestion and support gut health. If you opt for sour cream, it’s still a great source of calcium and vitamin B12.
This Herbed Zucchini Soup is light, creamy, and packed with nutrition, making it an ideal dinner for fall. It combines the goodness of seasonal zucchini and fresh herbs for a meal that’s both satisfying and healthy.
Herbed Zucchini Soup Recipe with Fresh Herb Cream
Serves 4-6
Ingredients
Herb Cream:
1/2 cup sour cream or plain Greek yogurt
1 teaspoon fresh oregano, chopped
1 teaspoon fresh Italian parsley, chopped
Drizzle olive oil
Sea salt to taste
Freshly cracked black pepper to taste
Zucchini Soup:
2 tablespoons extra virgin olive oil
1 medium yellow onion, chopped
6 zucchini (about 1.5 pounds), sliced thin
1 clove garlic, smashed
4 cups chicken broth (or vegetable broth)
1 tablespoon fresh Italian parsley, chopped
1 tablespoon fresh thyme leaves
1 teaspoon fresh oregano, chopped
1/4 cup half-and-half
Sea salt to taste
Freshly cracked black pepper to taste
Garnish:
Freshly chopped Italian parsley for garnish
Instructions
1. Prepare Herb Cream: In a small bowl, stir together sour cream or Greek yogurt with olive oil, oregano, and parsley. Season with salt and freshly cracked pepper. Set aside in the refrigerator until ready to use.
2. Cook the Soup: Heat olive oil in a large saucepan over medium heat. Add the chopped onion and sauté until softened and beginning to brown at the edges, about 5-7 minutes. Add the zucchini and garlic, seasoning with salt and pepper, and cook until the vegetables are soft and golden brown, about 10-15 minutes.
3. Simmer: Add chicken broth (or vegetable broth), parsley, thyme, and oregano to the saucepan. Bring to a simmer and cook for 20 minutes, uncovered, until the vegetables are completely tender.
4. Blend: Carefully transfer the soup in batches to a blender and blend until smooth. Return the pureed soup to the saucepan and stir in the half-and-half. Adjust seasoning with additional salt and pepper, if needed.
5. Serve: Ladle the soup into bowls and top with a dollop of the prepared herb cream. Garnish with freshly chopped parsley and serve immediately.
This delicious fall recipe, featuring seasonal vegetables and a light herb cream, is perfect for warming up on cool autumn evenings while delivering the health benefits of fresh, nutritious ingredients. Enjoy!