A silky-smooth soup of young zucchini, sautéed onion, and garlic, gently rounded out with potato and thyme. A wonderful way to use up the summer harvest and treat yourself to something light.
- Category
- soup
- Portion
- 300 g
- Yield
- 10 servings
- Nature (TCM)
- cooling
- Nature (Ayurveda)
- pitta ↓ · kapha °
TCM: Zucchini is cooling; warming garlic and onion temper the chill, but the soup stays refreshing.
Ayurveda: Light and cooling; good in hot weather and for lightening up.
Ingredients
- Zucchini (young, unpeeled) – 1 kg
- Potatoes (ideally waxy) – 400 g
- Small onions – 2 (about 200 g)
- Garlic – 3 cloves
- Olive oil – 2 tbsp
- Vegetable broth (or water) – 1.5 l
- Salt and freshly ground black pepper – to taste
- Thyme – 1 sprig (or ½ tsp dried)
- Plant-based yogurt to soften – 2 tbsp (optional)
Method
Base
- Sauté the finely chopped onion and garlic in olive oil.
- After 2–3 minutes, add the diced potatoes and zucchini, sauté briefly, and pour in the broth.
Cooking
- Add the thyme and season with salt and pepper.
- Cover and simmer for about 20 minutes, until the vegetables are tender.
Blending and seasoning
- Remove the thyme sprig and blend the soup until smooth.
- For extra smoothness, pass it through a sieve.
- If you like, add 1–2 tbsp of plant-based yogurt to soften it.
Serving
Serve hot, drizzled with olive oil and sprinkled with black pepper or chopped herbs (parsley, basil); you can add toasted sourdough bread or croutons.
Key ingredients
- Zucchini
- Light, high in water, gentle on the stomach.
- Potatoes
- Complex carbohydrates, potassium and vitamin C; a filling side.
- Onion
- Prebiotic fibre for the gut flora, anti-inflammatory flavonoids.
- Garlic
- Antibacterial and antiviral; supports immunity and the circulatory system.
Why it’s good for the body
- Zucchini is low in calories and rich in fiber and antioxidants.
- Garlic has natural antibacterial properties.
- Potatoes are an excellent source of potassium and complex carbohydrates.
- Olive oil provides healthy monounsaturated fats.
Traditional and functional notes on the ingredients — not medical claims.
Notes
- With older zucchini, we recommend peeling them and removing the seeds.
- You can add a handful of spinach before blending for a greener color.
- For a vegan version, simply leave out the yogurt.