Spiced Zucchini Soup
Spiced Zucchini Soup
Ingredients
- 2 tablespoons coconut oil or olive oil
- 1 small yellow or red onion, finely chopped
- as needed kosher salt
- as needed freshly ground pepper
- 1 teaspoon cumin seed or fennel seed, or half and half
- 1/4 teaspoon ground turmeric
- 1 pinch crushed red pepper flakes, optional
- 2 pounds zucchini or yellow summer squash, grated on a box grater
- 3/4 cup yellow or red lentils or jasmine or basmati rice
- 6 to 8 cups vegetable or chicken broth, or water plus better than bouillon
- 1 lemon, halved for squeezing over
- as needed yogurt, optional, for serving
- as needed fresh herbs, optional, for topping
- as needed prune puree, optional, if feeding a baby
Instructions
- 1
Heat the coconut oil or olive oil in a large pot over medium heat. Add the finely chopped onion and season with salt and pepper. Cook, stirring occasionally, until the onion is totally softened and starting to fry lightly at the edges, about 10 to 12 minutes. Add the cumin seed (or fennel seed), ground turmeric, and crushed red pepper flakes (if using). Cook for 1 or 2 minutes more to toast and bloom the spices in the fat.
⏱️ 15 min
- 2
Add the grated zucchini or yellow summer squash to the pot and season again with salt and pepper. Cook, stirring occasionally, until the zucchini has softened completely and shrunk by nearly half. This process allows the liquid to evaporate and the flavors to concentrate. Add the lentils or rice and 6 cups of broth (start with this amount, you can always add more later). Bring the mixture to a simmer, then reduce the heat to medium-low.
⏱️ 20 min
- 3
Cook, stirring occasionally, until the lentils (or rice) are fully cooked, perhaps even overcooked, which is desirable for this soup. This should take about 25 to 35 minutes. The soup should be nicely thickened to your liking. If you prefer a brothier consistency, add more broth; if you want it more puree-like, simmer longer.
⏱️ 35 min
- 4
To serve, season the soup again with salt and pepper to taste. Swirl in some yogurt if desired, top with fresh herbs if you have them, and finish with a squeeze of lemon (which is a must for brightening the flavors).
⏱️ 5 min
Kitchen Tools
Nutrition Facts (per serving)
Spiced Zucchini Soup
Ingredients
- 2 tablespoons coconut oil or olive oil
- 1 small yellow or red onion, finely chopped
- as needed kosher salt
- as needed freshly ground pepper
- 1 teaspoon cumin seed or fennel seed, or half and half
- 1/4 teaspoon ground turmeric
- 1 pinch crushed red pepper flakes, optional
- 2 pounds zucchini or yellow summer squash, grated on a box grater
- 3/4 cup yellow or red lentils or jasmine or basmati rice
- 6 to 8 cups vegetable or chicken broth, or water plus better than bouillon
- 1 lemon, halved for squeezing over
- as needed yogurt, optional, for serving
- as needed fresh herbs, optional, for topping
- as needed prune puree, optional, if feeding a baby
Instructions
- 1
Heat the coconut oil or olive oil in a large pot over medium heat. Add the finely chopped onion and season with salt and pepper. Cook, stirring occasionally, until the onion is totally softened and starting to fry lightly at the edges, about 10 to 12 minutes. Add the cumin seed (or fennel seed), ground turmeric, and crushed red pepper flakes (if using). Cook for 1 or 2 minutes more to toast and bloom the spices in the fat.
⏱️ 15 min - 2
Add the grated zucchini or yellow summer squash to the pot and season again with salt and pepper. Cook, stirring occasionally, until the zucchini has softened completely and shrunk by nearly half. This process allows the liquid to evaporate and the flavors to concentrate. Add the lentils or rice and 6 cups of broth (start with this amount, you can always add more later). Bring the mixture to a simmer, then reduce the heat to medium-low.
⏱️ 20 min - 3
Cook, stirring occasionally, until the lentils (or rice) are fully cooked, perhaps even overcooked, which is desirable for this soup. This should take about 25 to 35 minutes. The soup should be nicely thickened to your liking. If you prefer a brothier consistency, add more broth; if you want it more puree-like, simmer longer.
⏱️ 35 min - 4
To serve, season the soup again with salt and pepper to taste. Swirl in some yogurt if desired, top with fresh herbs if you have them, and finish with a squeeze of lemon (which is a must for brightening the flavors).
⏱️ 5 min