Turmeric Zucchini Soup (Paleo, Vegan, Keto)

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.


Turmeric Zucchini Soup With Coconut Milk. Paleo, dairy-free, gluten-free and vegan 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 over eating 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

 

Anti-inflammatory soup with turmeric and zucchini in coconut milk. Paleo, gluten-free, dairy-free and vegan friendly.

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Turmeric Zucchini Soup

Turmeric Zucchini Soup

  • Author: Irena Macri
  • Prep Time: 5 mins
  • Cook Time: 15 mins
  • Total Time: 20 mins
  • Yield: 2 1x
  • Category: Soup
  • Cuisine: Thai

Description

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.


Scale

Ingredients

  • 1 tablespoon ghee (coconut oil is fine as well)
  • 1 large brown 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

Instructions

Ingredients for zucchini soup

Heat the ghee 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.


Notes

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.

Comments

34 Comments
  1. Turmeric is not good for everyone…the jury is still out on that. As a breast cancer survivor who had hormone receptor positive csncer,(estrogen & progesterone), I have been cautioned on using this ingredient because it can elevate those hormones. This can trigger cancer cell growth instead of being an anticancer proponent. Please do more research if you have had a hormone related breast cancer or a cancer!

  2. Wonderful! I just made it for my mom and me and it is a winner for sure. I cooked the zucchini quite a bit before adding in the liquid and when I added the liquid, it was ready to eat very quickly. Thank you for the great recipe!

    1. This recipe is vegan friendly, which means it can easily be made with plant-based ingredients only. Replace ghee with olive oil or coconut oil and omit the fish sauce or replace it with some Tamari sauce or coconut aminos, or regular soy sauce.

  3. I just made this tonight, had everything but only one zucchini and I think it was still great. Has a little kick to it, but not too much. I recently started back on Paleo after a year + hiatus and look forward to trying more of your recipes, thanks!

  4. Honestly one of the best soups I have ever made. Zucchini! Whoda thunk? Also made your prawn and cashew recipe this past week. I don’t know how you keep doing it, but I sure hope you don’t quit.

  5. Sounds yummm! Thank you for sharing this anti-inflammatory receipe, we all need some but don’t look at food as a solution as often as we should!

  6. Delicious!! After a couple of heavy drinking & eating days over Christmas in Munich this was required. I was craving some nourishment and this ticked the box.

  7. I have been making this recipe for so long that I thought I should rate it. We loooove this soup. It is delicious and so quick and easy to throw together. I make this a few times a week in winter and never get sick of it. Thanks for sharing such a great recipe.

  8. Do you have the nutritional info somewhere? I searched and searched but couldn’t find it. I made it and it’s delicious- but I need to track it and report it to my nutritionist… and don’t have all the info.

    1. Hey Lisa,

      I don’t have the info on the site (it’s on my to-do list at some stage). You can copy and paste the ingredients into My Fitness Pal nutrition calculator quite easily and get all the numbers you need.

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