Zucchini and Basil Soup

AuthorAnnabelle
RatingDifficultyIntermediate

Zucchini and basil combine so well and make for a delicious soup. Add a cashew cream for a special touch.

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Yields4 Servings
Prep Time15 minsCook Time20 minsTotal Time35 mins
 2 tbsp extra virgin olive oil
 1 medium onionchopped
 2 cloves garlicminced
 4 zucchini's sliced with skin on
 1 handful of fresh basilchopped
 6 cups vegetable stock
 salt and pepper
Cashew Cream (optional)
 ½ cup raw cashewssoaked overnight
 ¾ cup water
What are we cooking today?
1

A delicious combination of flavours in this healthy meal option.

Getting started
2

Heat the olive oil in a large pan and once hot add the onion and garlic with a little salt.

3

Once the mixture starts to brown a little (about 7-10 minutes) add the zucchini and sauté for 3-5 minutes more.

4

Add the vegetable broth and lower the heat a little. Let the flavours meld and the zucchini soften – 15 – 20 minutes.

5

Puree mixture and then strain through a fine mesh strainer back into your pot.

6

Stir in the cream (optional) and basil and then season with salt and pepper.

Cashew cream
7

Soak cashews overnight, then drain and rinse them.

8

Place in a high powered blender with ½ cup water and puree until smooth.

9

Add a little more water as needed to create the consistency of heavy cream.

10

You may strain the cream through a mesh strainer to remove any coarse pieces.

Annabelle's tips
11

This soup freezes well so I often do a large batch to keep for later.

Ingredients

 2 tbsp extra virgin olive oil
 1 medium onionchopped
 2 cloves garlicminced
 4 zucchini's sliced with skin on
 1 handful of fresh basilchopped
 6 cups vegetable stock
 salt and pepper
Cashew Cream (optional)
 ½ cup raw cashewssoaked overnight
 ¾ cup water

Directions

What are we cooking today?
1

A delicious combination of flavours in this healthy meal option.

Getting started
2

Heat the olive oil in a large pan and once hot add the onion and garlic with a little salt.

3

Once the mixture starts to brown a little (about 7-10 minutes) add the zucchini and sauté for 3-5 minutes more.

4

Add the vegetable broth and lower the heat a little. Let the flavours meld and the zucchini soften – 15 – 20 minutes.

5

Puree mixture and then strain through a fine mesh strainer back into your pot.

6

Stir in the cream (optional) and basil and then season with salt and pepper.

Cashew cream
7

Soak cashews overnight, then drain and rinse them.

8

Place in a high powered blender with ½ cup water and puree until smooth.

9

Add a little more water as needed to create the consistency of heavy cream.

10

You may strain the cream through a mesh strainer to remove any coarse pieces.

Annabelle's tips
11

This soup freezes well so I often do a large batch to keep for later.

Zucchini and Basil Soup
AuthorAnnabelleCategory, , , , , DifficultyIntermediate
Rating
Yields4 Servings
Prep Time15 minsCook Time20 minsTotal Time35 mins

Ingredients

 2 tbsp extra virgin olive oil
 1 medium onionchopped
 2 cloves garlicminced
 4 zucchini's sliced with skin on
 1 handful of fresh basilchopped
 6 cups vegetable stock
 salt and pepper
Cashew Cream (optional)
 ½ cup raw cashewssoaked overnight
 ¾ cup water

Directions

What are we cooking today?
1

A delicious combination of flavours in this healthy meal option.

Getting started
2

Heat the olive oil in a large pan and once hot add the onion and garlic with a little salt.

3

Once the mixture starts to brown a little (about 7-10 minutes) add the zucchini and sauté for 3-5 minutes more.

4

Add the vegetable broth and lower the heat a little. Let the flavours meld and the zucchini soften – 15 – 20 minutes.

5

Puree mixture and then strain through a fine mesh strainer back into your pot.

6

Stir in the cream (optional) and basil and then season with salt and pepper.

Cashew cream
7

Soak cashews overnight, then drain and rinse them.

8

Place in a high powered blender with ½ cup water and puree until smooth.

9

Add a little more water as needed to create the consistency of heavy cream.

10

You may strain the cream through a mesh strainer to remove any coarse pieces.

Annabelle's tips
11

This soup freezes well so I often do a large batch to keep for later.

Nutrition Facts

Servings 4


Amount Per Serving
Calories 219
% Daily Value *
Total Fat 18.4g29%
Saturated Fat 5.6g28%
Cholesterol 18.3mg7%
Sodium 1144mg48%
Potassium 571mg17%
Total Carbohydrate 18.3g7%
Dietary Fiber 3.3g14%
Sugars 8.5g
Protein 5.5g11%

Calcium 4%
Iron 14%
Vitamin D 0%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

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