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Healthy Vegetarian Zucchini Soup Recipe

It’s turned cold here in Melbourne. Cold winter weather means it’s time for soup, and this healthy vegetarian zucchini soup recipe is one to add to your winter dinner or lunch roster. It’s incredibly simple to make, creamy, and packed with flavour even though there’s less than 7 core ingredients.

When Brooke first said that she was making a healthy vegetarian zucchini soup, I’ve got to admit I was pretty sceptical. Firstly, I’ve never had a zucchini soup before and secondly, green soup just doesn’t exactly scream delicious if I’m honest. One spoonful of this soup and I was eating my words as well as a second bowl of soup!

Brooke loves this recipe because it’s simple, quick and can be made in one pot. The fact that it is so flavourful, smooth and satisfying, as well as vegetarian is just an added bonus. Made in under 30 mins it’s perfect for people who are time poor. I think recipes which can be made quickly and in one pot (or pan) are a win for both parties as I’m in charge of the washing up at our house.

This recipe was inspired by one of Brooke’s friends who has been making it for years. The great thing about this recipe is it has just 7 core ingredients. With winter now here in Australia soup is the perfect healthy dinner option. On dark and cold winter nights, this creamy healthy vegetarian zucchini soup will warm you right up.

This is definitely one of my new favourite soup recipes, but if you are looking for others, then you should check out our Cauliflower Soup Recipe or Roasted Pumpkin and Sweet Potato Soup Recipe.  If you are looking for something to serve with your soup our Savoury Muffin Recipe pairs perfectly also.

Healthy vegetarian zucchini soup recipe ingredients

Quick healthy vegetarian zucchini soup recipe

Healthy vegetarian zucchini soup recipe

Creamy Healthy vegetarian zucchini soup recipe

Two Bowls Healthy Vegetarian Zucchini Soup

Healthy Vegetarian Zucchini Soup

Creamy Healthy Vegetarian Zucchini Soup – Recipe Instructions

Healthy vegetarian zucchini soup recipe
 
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Healthy vegetarian zucchini soup recipe is incredibly simple to make, it is so creamy, and packed with flavour even though there’s less than 7 ingredients.
Author:
Recipe type: Soup
Cuisine: Italian
Serves: 6
Ingredients
  • 1 tbsp oil
  • 4 medium sized zucchini chopped
  • 1 leek, chopped
  • 1 brown onion, diced
  • 2 garlic cloves, crushed
  • 2 potatoes, chopped
  • 1 tsp dried tsp Thyme leave
  • 4 cups stock (vegetable)
  • Salt and pepper
  • Cream and Parmesan cheese to serve
Instructions
  1. Heat oil in a large saucepan over medium heat. Add the leek, onion, garlic and thyme and cook, stirring, for 1 minute or until the onion and leek softens slightly.
  2. Increase heat to high. Add the zucchini, potato, stock and bring to the boil. Cook, stirring occasionally, for 10 minutes or until the potato is tender. Remove from heat and cool for 5 minutes.
  3. Blend together in a food processor or blender until smooth. Return soup to the heat to warm through.
  4. Season with salt and pepper. Serve with cream or parmesan cheese (or both!) and with crusty bread.

 

Pumpkin and Leek Tart

Since returning from our holiday we have had a very busy weekend catching up with friends and family. Luckily we managed to find a bit of time yesterday to get back into some humble home cooking and Brooke made this delicious pumpkin and leek tart recipe.

Whilst being away we have definitely eaten our fair share of delicious Vietnamese food, but now that we are home in the middle of Perth’s winter I am craving some simple winter food.

With pumpkin and leek in season, Brooke made one of my favourite recipes, Pumpkin and Leek Tart. This tart is delicious and if Brooke can be bothered tackling homemade short crust pastry is a great winter warmer.

Cook the pumpkin slightly in the pan first with a little butter and garlic for added flavour, then combine with the sliced leeks, some fresh tomatoes for colour, dried onion flakes, cheese and an egg and cream filling. Bake it in the oven for 10 – 15 minutes or until golden brown.

Served with a simple salad this tart is great for a light lunch or dinner or in the warmer months for a picnic!

Looking for some more savoury baked goods then check out our recipe for Ham and Cheese Croquettes or Zucchini and Bacon Slice.

Tart Pastry Ingredients

Pumpkin and Leek Tart Ingredients

Pumpkin and leek tart recipe

Pumpkin and leek tart

Pumpkin and leek tart recipe

Healthy Pumpkin and Leek Tart – Recipe Instructions

Pumpkin and Leek Tart
 
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Pumpkin and Leek Tart great for a light lunch or dinner.
Author:
Recipe type: Baked Goods
Cuisine: French
Serves: 4
Ingredients
Pastry
  • 1⅔ cups (250g) plain flour
  • 125g unsalted butter, chilled, finely chopped
  • 1 egg, chilled
  • 1 Tbsp cold water
Tart Ingredients
  • 300g pumpkin, cubed
  • 1 leek, washed and sliced
  • ½ cup cheese, grated
  • 4 eggs
  • 3 – 4 cherry tomatoes, cut in half
  • 120 ml thickened cream
  • 2 tbsp onion flakes
  • 1 tsbp butter
  • 1 tsp garlic, crushed
  • salt and pepper
Instructions
  1. To make the pastry, place the flour and butter in the bowl of a food processor and process until mixture resembles fine breadcrumbs. Add the egg and water and process until the mixture just comes together. Turn dough onto a lightly floured surface and knead until smooth. Shape into a disc. Wrap in plastic wrap and place in fridge for 15 minutes to rest.
  2. Meanwhile, melt the butter in a frying pan over medium heat. Add the pumpkin and garlic and cook, stirring, for 10 minutes or until soft. Remove from heat.
  3. Preheat oven to 200°C.
  4. Roll out the pastry into a 3mm thick rectangle or disc. Line a round 23cm (base measurement) fluted tart tin or a 33cm x 9cm rectangular tart with removable base with pastry and trim any excess. Place in the fridge for 15 minutes to rest.
  5. Cover pastry with non-stick baking paper and fill with rice or dried beans. Place on a baking tray. Bake in oven for 10 minutes. Remove paper and rice or beans, and bake for a further 8 minutes or until golden. Remove from oven. Reduce oven temperature to 180°C.
  6. Fill pastry base with pumpkin, onion flakes, leeks, cheese and tomatoes.
  7. Whisk cream and eggs together in a jug. Spread over pastry base.
  8. Bake in oven for 10 to 15 minutes until golden brown.

 

Roasted Pumpkin and Sweet Potato Soup

Pumpkin soup has got to be up there with some of the tastiest foods ever (and something Brooke would eat every day if she could). When winter rolls around, the cravings for soup inadvertently comes with it (not that winter is overly cold in Perth). With the barometer dropping to a freezing (16 degrees Celsius) in Perth, we braved the chilling conditions to visit a local farmers market to collect the necessary ingredients for Brooke’s roasted pumpkin and sweet potato soup recipe.

This delicious recipe is so simple, plus it has some easy steps that save you some time and add loads of flavour.

This flavour-packed soup is adapted from a Donna Hay recipe and it is roasting the pumpkin and sweet potato first that I think makes this recipe so good.

A tip when you are roasting your vegetables. You will know the pumpkin and sweet potato is done when the pumpkin has caramelised and is soft enough to scoop away from the skin. If you think your sweet potato has cooked faster then your pumpkin, don’t stress. Just remove from the pan and keep to the side while the pumpkin remains cooking.

If you wish to season the soup, following Brooke’s family recipe, she likes to season with Clive of India curry powder. Other alternatives are nutmeg or cumin, or simply leave just how it is! This roasted pumpkin and sweet potato soup recipe is a must for winter lunches or dinners.

If your looking another soup to try then why not give our cauliflower soup recipe a go.

Pumpkin and Sweet Potato

sautéed leeks

Roasted Pumpkin and Sweet Potato Soup Ingredients

Roasted Pumpkin and Sweet Potato Soup

Roasted Pumpkin and Sweet Potato Soup

Roasted pumpkin and sweet potato soup – Recipe Instructions

5.0 from 2 reviews
Roasted Pumpkin and Sweet Potato Soup
 
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This delicious recipe is so simple, plus it has some easy steps that save you some time and add loads of flavour.
Author:
Recipe type: Soup
Cuisine: Australian
Serves: 4
Ingredients
  • 1Kg butternut pumpkin (left in half)
  • 500g kabocha pumpkin (Japanese pumpkin)
  • 500g sweet potato
  • 1 onion
  • 1 leek
  • olive oil, for drizzling
  • sea salt
  • 3 ½ cups (875ml) chicken stock
  • 1 tablespoon honey
  • 1 tablespoon curry powder
  • cream to serve
Instructions
  1. Preheat oven to 220°C (425°F).
  2. If the pumpkin is whole, cut the pumpkin in half (lengthways) and scoop out the seeds.
  3. Peel the sweet potato, and cut into large chunks
  4. Place the pumpkin and sweet potato and a halved onion in a roasting pan. Be sure to cook the pumpkin skin side down.
  5. Drizzle with a little oil and sprinkle with salt.
  6. Bake for 55–60 minutes or until the pumpkin and sweet potato is just soft and starting to brown.
  7. While the roasted vegetables cool down, you can slice the leek into 1 centimetre rings, and wash thoroughly.
  8. Before you cook the leeks, you can begin to scoop the roasted pumpkin away from the skin. Add to the leeks once they are sautéed.
  9. After heating a large pot you can sauté the leek with a drizzle of olive oil.
  10. Once the leeks are soft, you can add the roasted pumpkin and sweet potato to the pot.
  11. Add 1 cup of the chicken stock at a time and blend until smooth.
  12. Once the vegetables have broken down and cooled slightly, you can blend the soup in a blender or just use a stick blender.
  13. Pour the mixture back into a saucepan, add remaining stock if required
  14. Season the soup with curry powder and add honey.
  15. Place over medium heat until soup is heated through.
  16. Serve with a dash of cream.
Notes
I would recommend blending the soup in the pot using a stick blender (bar mix) to avoid more washing up.