Zucchini and Tomato Soup

Zucchini and Tomato Soup - a healthy and comforting choice

Preparation time: 15 minutes
Cooking time: 30 minutes
Total time: 45 minutes
Servings: 4-6

Zucchini and tomato soup is a simple yet flavorful dish that will delight you with the freshness of its ingredients. This recipe is an excellent choice for a healthy, nutrient-rich meal, perfect for warm days or as a comforting soup on chilly evenings. Let’s discover together how to prepare this delicious soup!

A bit of history

Soup, in general, is a traditional dish in many cultures, often served as a first meal of the day. It is made from a variety of vegetables, meat, or fish, depending on personal preferences. Zucchini, a key ingredient in this recipe, is appreciated not only for its delicate taste but also for its nutritional benefits, being high in water content and low in calories.

Necessary ingredients

- 1 kg zucchini
- 1 large ripe tomato
- 5 carrots
- 3 potatoes
- 1 onion
- 1 bunch of fresh parsley
- Salt and pepper, to taste
- Olive oil or other vegetable oil, for sautéing

Preparing the ingredients

The first step in making the soup is to ensure that all the ingredients are fresh and prepared. Here are some tips for each ingredient:

1. Zucchini: Choose firm, green zucchini without spots or darkening. Yellow zucchini can also be used for a pop of color.
2. Tomato: Select a well-ripened tomato to bring a sweet and deep flavor to your soup. A Roma tomato is an excellent choice due to its firm flesh.
3. Carrots: Buy fresh carrots with vibrant color. They not only add sweetness but are also an excellent source of beta-carotene.
4. Potatoes: Opt for white or red potatoes that cook well and retain their shape during boiling.
5. Onion: Choose a medium-sized onion, preferably white or yellow, which will give a sweet flavor to the soup.

Preparation steps

1. Preparing the vegetables: Wash all the vegetables well under cold running water. Peel the onion, carrots, and potatoes. Chop the onion finely and set it aside. Cut the zucchini and potatoes into cubes, and the carrot can be chopped finely or grated.
2. Preparing the base: In a large pot, heat about 2-3 tablespoons of olive oil over medium heat. Add the chopped onion and sauté for 2-3 minutes until it becomes translucent. This step is essential to release the flavors from the onion.
3. Adding the carrots: Once the onion is sautéed, add the chopped carrot and mix well. Continue to sauté together for 3-4 minutes. This will enhance the soup's flavor.
4. Boiling the vegetables: Add about 1.5 liters of water to the pot. Once the water starts to boil, add the zucchini and potato cubes. Allow to simmer covered on low heat for 15-20 minutes until the vegetables are cooked but still firm.
5. Finalizing the soup: When the vegetables are nearly cooked, add the finely chopped tomato. Season with salt and pepper to taste. I recommend adding salt gradually, tasting along the way to reach the desired saltiness. Finally, add the chopped parsley for an extra touch of freshness.
6. Serving: The soup can be served hot, either plain or with a slice of fresh bread or croutons. A spoonful of sour cream can add a creamy and delicious touch.

Practical tips

- If you want to enrich the soup, you can add other vegetables like bell peppers or peas. They not only add color but also a distinct flavor.
- For a spicier version, you can add a bit of chili pepper or spices like paprika or cumin.
- The soup can also be enjoyed cold, making it an ideal choice for warm summer days.
- If you prefer a vegan option, make sure to use vegetable oil and avoid dairy products when serving.

Frequently asked questions

1. Can I use other vegetables instead of zucchini?
Yes, you can experiment with other seasonal vegetables like summer squash, cauliflower, or even spinach.

2. How can I make the soup thicker?
For a richer texture, you can add beans or lentils during boiling.

3. How long can the soup be stored in the fridge?
The soup keeps well in the fridge for 3-4 days. You can also freeze it for later consumption.

Nutritional benefits

Zucchini and tomato soup is not only delicious but also healthy. Zucchini is high in fiber and low in calories, making it ideal for maintaining a healthy weight. Tomatoes provide a significant amount of lycopene, a powerful antioxidant that helps protect the body. Carrots are an excellent source of vitamin A, essential for eye health. This soup is therefore not just a comforting meal but also a nutritious choice.

Culinary pairings

Zucchini and tomato soup pairs wonderfully with a fresh green salad, mashed potatoes, or even a savory tart. Additionally, a cold lemonade or herbal tea can perfectly complement the meal, adding an extra touch of freshness.

In conclusion, zucchini and tomato soup is not just a simple recipe but also an opportunity to explore and experiment with fresh fruits and vegetables. I encourage you to put your personal touch on this soup and enjoy every bite! Bon appétit!