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–+ servings
Velouté de courgette | Cream of Zucchini Soup
Jon Simon

Cream of Zucchini Soup | Naturally Low-Carb

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A silky cream of zucchini soup that gets its body from the zucchini itself, no potato or flour: onion and garlic sweated in olive oil, simmered with zucchini and broth, blended smooth, and finished with a little cream. Naturally low-carb at about 6g net carbs a serving and gluten-free. Ready in 35 minutes.
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Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes

Ingredients
  

  • 2 tbsp olive oil or butter
  • 1 onion chopped
  • 2 cloves garlic minced
  • 2 lb zucchini about 6 medium, sliced
  • 4 cups vegetable broth gluten-free
  • 1/2 cup heavy cream or creme fraiche
  • 1/2 tsp salt plus more to taste
  • 1/4 tsp black pepper
  • 1 pinch ground nutmeg optional
  • 2 tbsp fresh basil chopped, to garnish (optional)

Equipment

Method
 

  1. Heat the olive oil in a large pot over medium heat. Add the onion and cook, stirring, for 4 to 5 minutes until soft and translucent. Add the garlic and cook for 1 minute more.
  2. Add the sliced zucchini and cook for about 5 minutes, stirring, until it starts to soften.
  3. Pour in the broth and bring to a simmer. Cook for 15 to 20 minutes until the zucchini is very tender. No starch is needed to thicken it, the zucchini gives the soup its creamy body on its own.
  4. Blend the soup until smooth with an immersion blender, or in batches in an upright blender.
  5. Stir in the cream and season with salt, pepper, and nutmeg. Warm through over low heat without boiling. Taste, adjust the salt, and serve topped with fresh basil and a swirl of cream.

Nutrition

Calories: 120kcalCarbohydrates: 8gProtein: 3gFat: 9gFiber: 2g

Notes

For a dairy-free or vegan version, use vegetable broth and swap the cream for full-fat coconut cream. Skipping the usual potato is what keeps this soup light and low-carb while still tasting rich, since zucchini blends velvety on its own. It keeps 4 days in the fridge and freezes well; freeze it before adding the cream, then stir the cream in after reheating.

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