Cooked with creamy coconut milk and anti-inflammatory turmeric spice, this zucchini soup is healing and nutritious, perfect for those with digestion or gut-health issues or simply looking for a light yet satisfying meal. It’s paleo, vegan, gluten-free, keto and Whole30 friendly.
This is a very light zucchini soup. I would even call it gentle. Not in flavour – it’s actually quite robust, aromatic and a little tropical – but in its effect on your digestive tract. It’s a great meal if you’re feeling a little heavy or have been overeating meat or sweet treats.
The soup is full of gut-loving prebiotics – garlic and onion; satiating fats from coconut milk; and gorgeous zucchini (summer squash, courgette) for a little vitamin C boost. Plus, it’s infused with turmeric spice that has many amazing health benefits: from anti-inflammatory to cancer-fighting properties. I’ve been using turmeric for many years but sometimes even I forget how good it is. So, this lovely soup is my tribute to turmeric…and zucchini, because it’s in season.
All in all, it’s a very tasty and nutritious soup. I had two bowls today! It’s also very, very, very easy to make. So don’t wait up, go and get some zucchini and coconut milk and get cooking. Find more healthy soup recipes here.
You might also like:
- Turmeric Chicken & Kale Superfood Salad
- Zucchini Juice Tonic With Ginger & Lemon
- Paleo Mongolian Chicken With Zucchini Noodles
- Cleansing Spinach & Leek Soup
Healing and nutritious, this zucchini soup is gently cooked in coconut milk with turmeric, onion and garlic. It’s vegan-friendly, paleo, keto and Whole30.
- 1 tablespoon coconut oil, olive oil or ghee
- 1 large onion, diced
- 1/2 teaspoon sea salt
- 2 medium zucchini (about 500 g / 1 lb), diced into cubes
- 3 cloves garlic, diced
- 2 teaspoons turmeric powder
- 1 teaspoon mild curry powder
- 1/4 teaspoon white pepper (black is also okay)
- 1 cup vegetable stock (or water with 1/2 vegetable stock cube)
- 1 cup coconut milk (shake the can of coconut milk well before using)
- 1 teaspoon fish sauce (replace with Tamari sauce for a vegan version)
- Juice of 1/2 small lime (about 2 tablespoons)
- Fresh coriander/cilantro for garnish
- Heat the ghee or oil in a medium saucepan over medium heat. Add the onion and sauté for 4-5 minutes, stirring a few times, until softened and golden.
- Add salt, zucchini and garlic and stir through the onion. Then add the turmeric, curry powder and pepper and stir through a few times to release the aromas.
- Then add the stock, coconut milk and fish sauce and stir through. Bring to boil, then turn the heat down to low. Cook for 10 minutes, simmering and covered with a lid.
- Finally, add the juice of 1/2 lime and stir through. Serve with a few fresh coriander leaves on top.
I used full-fat coconut milk (~60% coconut content), which I shook well before measuring in a cup. You can use the thicker coconut cream, in which case use a little less and add more water/stock to the soup.
For AIP, omit mild curry and pepper, feel free to add some cinnamon. You can easily use broccoli, asparagus, carrots, kale or brussels sprouts instead of zucchini. The broth will go well with lots of things, and you can throw in some pre-cooked chicken or prawns for a more satiating meal.
- Serving Size: 1.5 cups
- Calories: 389
- Sugar: 11.1 g
- Sodium: 1133.7 mg
- Fat: 32 g
- Saturated Fat: 27.3 g
- Carbohydrates: 25.8 g
- Fiber: 5.4 g
- Protein: 7.2 g
- Cholesterol: 0 mg