Creamy Basil Zucchini Soup by @healthyu_dietitian

20 min

3 servings

🫒

30 ml

Olive oil

🧄

9 g

Garlic

🧅

150 g

White onion

🥒

800 g

Zucchini

🌿

12 g

Fresh basil

💧

950 ml

Water

🧂

6 g

Salt

🫘

430 g can

Cannellini beans

🧀

15 g

Parmesan

🫒

Extra virgin olive oil

  1. Dice
    • white onion
    • zucchini
    • garlic

    Dice the white onion and zucchinis, then finely chop the garlic.

  2. Heat
    • olive oil
    • garlic
    • white onion

    Heat the olive oil in the pot over medium heat, then add the garlic and white onion.

  3. Cook
    • white onion
    • garlic
    • zucchini

    Cook the onion and garlic until softened, then add the diced zucchini.

  4. Pour
    • water
    • salt
    • zucchini

    Pour in the water and salt, then cook for 5 to 10 minutes until the zucchini is tender.

  5. Add
    • fresh basil
    • cannellini beans

    Add the fresh basil and rinsed cannellini beans, then blend with the hand blender until completely smooth.

  6. Divide
    • Parmesan cheese
    • olive oil

    Divide the soup among 3 bowls, then top with grated Parmesan cheese and an optional drizzle of olive oil.

Creamy Basil Zucchini Soup by @healthyu_dietitian

20 min

3 servings

🫒

30 ml

Olive oil

🧄

9 g

Garlic

🧅

150 g

White onion

🥒

800 g

Zucchini

🌿

12 g

Fresh basil

💧

950 ml

Water

🧂

6 g

Salt

🫘

430 g can

Cannellini beans

🧀

15 g

Parmesan

🫒

Extra virgin olive oil

Preparation Steps

  1. Step 1/6

    Dice the white onion and zucchinis, then finely chop the garlic.

    🧅white onion
    🥒zucchini
    🧄garlic
    🔪knife
    🪵cutting board

  2. Step 2/6

    Heat the olive oil in the pot over medium heat, then add the garlic and white onion.

    🫒olive oil
    🧄garlic
    🧅white onion
    🍲pot

  3. Step 3/6

    Cook the onion and garlic until softened, then add the diced zucchini.

    🧅white onion
    🧄garlic
    🥒zucchini
    🍲pot

  4. Step 4/6

    Pour in the water and salt, then cook for 5 to 10 minutes until the zucchini is tender.

    💧water
    🧂salt
    🥒zucchini
    🍲pot
    🥄measuring cups
    🥄measuring spoons

  5. Step 5/6

    Add the fresh basil and rinsed cannellini beans, then blend with the hand blender until completely smooth.

    🌿fresh basil
    🫘cannellini beans
    🍲pot
    🧉hand blender
    🥫can opener

  6. Step 6/6

    Divide the soup among 3 bowls, then top with grated Parmesan cheese and an optional drizzle of olive oil.

    🧀Parmesan cheese
    🫒olive oil
    🥄measuring spoons

Composition

Ingredients

Types

Fats and Oils, Vegetables, Herbs, Liquids, Seasonings, Legumes

Ingredients

Olive oil, Garlic, White onion, Zucchini, Fresh basil, Water, Salt, Cannellini beans, Parmesan, Extra virgin olive oil

Notes

White onion (diced), Zucchini (diced), Cannellini beans (rinsed and drained), Parmesan (freshly grated, for topping, no amount given), Extra virgin olive oil (a drizzle, for topping, no amount given)

Allergens

to inform

Dietetics

Dietary regimen

Gluten-free, Vegetarian, High-fiber, Plant-forward

Calories

265 kcal

Macro nutrients

Protein: 10g, Carbohydrates: 31g, Dietary fiber: 9.3g, Fat: 11g, Sugars: 9g

Nutritional Information

Minerals

Potassium: 850mg, Calcium: 120mg, Iron: 3.2mg, Sodium: 900mg

Vitamins

Vitamin C: 55mg, Vitamin K: 40mcg, Folate: 110mcg, Vitamin B6: 0.5mg

Preparation

Time Information

Preparation

10 minutes

Cooking

10 minutes

Overall

20 minutes

Difficulty

Level

Easy (1/4)

Steps

6 steps

Equipments

Utensils

pot, hand blender, knife, cutting board, measuring cups, measuring spoons, can opener

Appliances

to inform

Type

Type

Type Of Dish

Soup, Starter, Main Course

Occasions

Lunch, Dinner, Weekday meal

Origin

Source

Platform

instagram

Original Creator

@healthyu_dietitian

Origin

Cuisine

Italian, Mediterranean

Geographic

to inform

Various

Aspect

Texture

Creamy, Smooth, Velvety

Flavors

Herbaceous, Savory, Mild, Fresh

Other

Price

Low

Recommended Preservation

fridge

Preservation Infos

room temperature : 120 min (Keep covered,Discard after 120 min at room temperature), fridge : 3 to 4 days (Cool before refrigerating,Store in an airtight container), freezer : 2 to 3 months (Freeze without Parmesan topping,Leave space for expansion,Thaw overnight in the refrigerator)