Description
A light and creamy healthy soup packed with fresh zucchini, vegetables, and tender chicken breast. This low-calorie recipe combines wholesome ingredients to create a flavorful and comforting dish perfect for any season.
Ingredients
Scale
Vegetables & Aromatics
- 700g/1.2 lb zucchinis (4 largish), peeled and cut into 1.5cm / 3/5″ slices
- 1/2 large onion, roughly chopped (brown, white, or yellow)
- 2 garlic cloves, whole
- 1/2 tsp garlic powder
- 1/2 tsp onion powder
- 1/4 tsp black pepper
- 2 garlic cloves, minced
- 1/2 large onion, finely chopped
- 1.5 cups carrot, peeled and finely diced
- 1.5 cups celery, finely chopped
- 1 small red capsicum/bell pepper, finely chopped
- 3/4 cup frozen peas
- Fresh thyme (highly recommended, or substitute with chives)
Liquids & Dairy
- 2 cups (500 ml) chicken broth or vegetable broth
- 2 cups (500 ml) water
- 1 cup (250 ml) 0% fat milk or other milk of choice
Protein & Fats
- 1.5 cups cooked chicken breast, diced
- 1 tbsp (15g) butter or olive oil
Instructions
- Prepare the Base Vegetables: In a large pot, combine the peeled and sliced zucchinis, roughly chopped onion, and whole garlic cloves. Add the chicken or vegetable broth along with water. Season with garlic powder, onion powder, and black pepper. Bring the mixture to a boil over medium-high heat, then reduce heat and let it simmer for about 15-20 minutes until the zucchinis are tender.
- Puree the Soup Base: Remove the pot from heat. Take out the whole garlic cloves and blend the soup mixture either using an immersion blender directly in the pot or by transferring to a countertop blender. Blend until smooth and creamy.
- Sauté the Vegetables and Aromatics: In a separate skillet, heat the butter or olive oil over medium heat. Add the minced garlic and finely chopped onion and cook until translucent and fragrant, about 3-5 minutes. Then add the diced carrots, celery, and chopped red capsicum/bell pepper. Sauté until the vegetables are tender-crisp, approximately 5-7 minutes.
- Combine and Simmer: Stir the sautéed vegetables and diced cooked chicken breast into the pureed soup base. Add the 0% fat milk and frozen peas. Bring everything to a gentle simmer on low heat. Cook for an additional 5 minutes, allowing flavors to meld and peas to heat through.
- Finish with Fresh Herbs and Serve: Remove the soup from heat and stir in fresh thyme (or chives). Taste and adjust seasoning if necessary. Serve hot for a creamy, nutritious, and satisfying meal.
Notes
- You can substitute chicken broth with vegetable broth for a vegetarian option, but ensure to use vegetable broth to keep it vegetarian.
- If you prefer a vegan version, substitute butter with olive oil and use plant-based milk.
- This soup freezes well; cool completely before freezing in airtight containers.
- Fresh thyme adds a bright, herbaceous flavor but can be replaced with chives or parsley.
- For more protein, add extra cooked chicken or toss in some cooked beans.
