This healthy zucchini soup is light, refreshing and full of flavour. Made with fresh garden zucchini, leek, green peas and mint, it makes a great summer appetizer that can be enjoyed hot or chilled!
Once of my favourite things about the summer is growing some of my own vegetables in my backyard. It always feels so rewarding!
Now I don’t have a huge vegetable garden by any means, but the two things I can typically count on being successful is lettuce and zucchini, which is perfectly fine with me consider I love salads and there are so many delicious ways to use zucchini.
If you’re like me and have plenty of zucchini popping up in your garden, this soup is the perfect way to use it.
This Zucchini Leek Soup is light, savoury and refreshing, making it perfect for summer. I really love this soup chilled, but you can definitely enjoy it hot as well. Serving it with some crunchy grilled or toasted sourdough is completely optional, but highly recommended!
Ingredients you'll need
- Zucchini: this is the main ingredient for the soup and helps to make it nice and creamy. Try to use the freshest zucchini that you can get your hands on for the best flavour!
- Leek: leeks have a sweet, mild flavour and help to add more depth to the soup. Because shallots also have a mild flavour, they would make a good substitute if needed.
- Green peas: adds some protein and a subtle sweetness to the soup.
- Chicken bone broth: I love using bone broth for the added protein and nutrients, but vegetable broth will also work great.
- Garlic: adds depth of flavour to the soup.
- Lemon: for a little acidity and brightness.
- Mint: mint also helps to brighten up the soup and adds a really nice flavour. If you were looking to substitute a different herb, basil would likely work.
- Sea salt and freshly ground black pepper: make sure to season your soup well, especially if using a bone broth that is lower in sodium. Salt helps to bring out the flavours of the rest of the ingredients.
- Optional toppings: there are plenty of delicious ways to give your soup the perfect finishing touch! If you want to keep things simple, olive oil and a little yogurt are great. You could also add sautéed zucchini, fresh herbs, lemon zest or even croutons.
How to make zucchini leek soup, step-by-step
- Sauté leeks. Cook leeks over medium heat for about 5 minutes or until softened.
- Add zucchini and garlic and sauté for a few minutes.
- Simmer. Add bone broth and simmer, uncovered for 10 minutes.
- Add peas and cook for another minute.
- Add some brightness to the soup with lemon juice and mint leaves.
- Blend. Use a hand blender or regular blender to puree the soup until it’s nice and creamy.
- Serve! Enjoy as is or allow to chill in the fridge. Add some Greek yogurt, seeds, fresh herbs, sautéed zucchini or olive oil for the perfect finishing touch.
Health benefits
Soups in general can be a really easy and delicious way to get in a lot of nutrients and this one is no exception! Here are some of the benefits of the key ingredients:
- Zucchini is a great source of dietary fibre and is high in essential nutrients like vitamin A and C, potassium and magnesium. It’s also a very hydrating vegetable and provides essential electrolytes.
- Mint leaves have a number of potential health benefits such as supporting digestion and helping oral hygiene.
- Leeks are rich in prebiotic fibre, a type of fibre that feeds the good bacteria in the gut. They’re also a great source of folate and vitamins A, K and C.
- Bone broth is the liquid I typically use in soups because of all its great health benefits! It’s rich in collagen and nutrients and is a great way to support gut health, skin health and your immune system. I also love incorporating it into my diet in the summer because it’s full of electrolytes to help keep me hydrated.
Storage
Zucchini leek soup will keep in an airtight container in the refrigerator for 3-4 days.
Looking for more delicious zucchini recipes? Try these healthy Chocolate Chip Zucchini Muffins!
If you make this soup recipe, I’d love to hear from you! Feel free to leave a comment or review below, or tag me on Instagram.
Zucchini Leek Soup
Ingredients
- 1 tbsp avocado oil
- 1 leek thoroughly cleaned and thinly sliced
- 1.5 lb zucchini roughly chopped (about 3 medium zucchini)
- 2 garlic cloves minced
- 2 cups chicken bone broth plus more as needed
- 1 cup frozen green peas
- Juice of half lemon
- 10-15 fresh mint leaves
- Sea salt and freshly ground black pepper to taste
Toppings
- Greek yogurt optional
- Toasted pumpkin seeds optional
- Sautéed zucchini optional
- Extra-virgin olive oil optional
- Fresh chopped mint or parsley optional
Instructions
- Heat oil in a large pot over medium heat. Add the leeks and a pinch of salt and sauté for about 5 minutes, or until softened, stirring occasionally.
- Add zucchini and garlic and sauté for a few minutes.
- Add bone broth and bring to gentle simmer. Cook, uncovered, for 10 minutes, or until zucchini is fork tender.
- Add peas and cook for another minute.
- Remove soup from the heat and add the lemon juice and mint leaves.
- Blend with a hand blender or regular blender until smooth, adding additional broth if needed to reach your desired consistency. Season with salt and pepper to taste.
- Serve as is, or allow to cool and then store in the fridge until chilled.
- Pour into bowls and finish with desired toppings like greek yogurt, toasted pumpkin seeds, sautéed zucchini, olive oil, and fresh chopped mint or parsley.
