Low Sodium Creamy Courgette Soup
Delight in the velvety goodness of this Low Sodium Creamy Courgette Soup, a wholesome and delicious option perfect for a light lunch or a cozy dinner. Packed with the natural flavors of tender courgettes, fragrant garlic, and aromatic thyme, this soup is gently blended to smooth perfection and enriched with unsweetened almond milk for a creamy, dairy-free touch. Low sodium vegetable broth keeps this recipe heart-healthy and suitable for those watching their salt intake, while a garnish of fresh parsley adds a pop of color and freshness. Ready in just 45 minutes, this easy-to-make soup is a comforting, nutrient-rich choice that’s as satisfying as it is flavorful.
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Recipe Information
Ingredients
- 2 tablespoons Olive oil
- 1 medium Yellow onion, diced
- 3 Garlic cloves, minced
- 4 medium Courgettes (zucchini), sliced
- 4 cups Low sodium vegetable broth
- 1 cup Unsweetened almond milk
- 0.5 teaspoon Black pepper
- 1 teaspoon Dried thyme
- 0.25 cup Fresh parsley, chopped (optional for garnish)
Instructions
In a large pot, heat the olive oil over medium heat.
Add the diced onion and sauté for about 5 minutes, or until the onion becomes translucent.
Stir in the minced garlic and cook for another minute until fragrant.
Add the sliced courgettes to the pot and sauté for about 5 minutes, allowing them to soften slightly.
Pour in the low sodium vegetable broth and bring the mixture to a gentle simmer. Let it cook for 15 minutes or until the courgettes are very tender.
Using an immersion blender, puree the soup until smooth. If you don't have an immersion blender, carefully transfer the soup to a regular blender in batches and blend until smooth.
Return the soup to the pot (if using a regular blender) and stir in the unsweetened almond milk.
Season the soup with black pepper and dried thyme. Stir well to combine.
Gently reheat the soup over low heat if necessary. Do not allow it to boil.
Serve hot and garnish with freshly chopped parsley if desired.
Nutrition Facts
Calories |
571 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 34.4 g | 44% | |
| Saturated Fat | 5.4 g | 27% | |
| Polyunsaturated Fat | 3.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 800 mg | 35% | |
| Total Carbohydrate | 56.9 g | 21% | |
| Dietary Fiber | 12.8 g | 46% | |
| Total Sugars | 28.3 g | ||
| Protein | 19.2 g | 38% | |
| Vitamin D | 2.2 mcg | 11% | |
| Calcium | 756 mg | 58% | |
| Iron | 12.0 mg | 67% | |
| Potassium | 3757 mg | 80% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
