Zucchini soup with beans and tomatoes

Zucchini soup with beans and tomatoes: A healthy and comforting delight

Zucchini soup with beans and tomatoes is a perfect choice for cool days or when you want a light yet flavorful dish. This recipe is not only delicious but also extremely healthy, thanks to the fresh ingredients it uses. Moreover, it is a vegetarian option that can be adapted to suit different tastes. Let's embark on this culinary journey!

Preparation time: 15 minutes
Cooking time: 20 minutes
Total time: 35 minutes
Servings: 4

Ingredients

- 2 zucchinis (approximately 300 g)
- 2 carrots (approximately 200 g)
- 1 can of peeled tomatoes (400 g)
- 1 can of red beans (400 g)
- 200 g small pasta (preferably conchiglie or penne)
- 1 clove of garlic
- 2 tablespoons olive oil
- 1 teaspoon dried thyme
- 1/2 bunch fresh basil
- 1/2 bunch fresh parsley
- 1 l vegetable broth (or water, in case of emergency)
- 50 g grated cheese (optional)
- Salt and freshly ground pepper, to taste

Preparing the soup

1. Preparing the ingredients: Start by peeling the carrots. Wash the zucchinis well and slice them into rounds. Finely chop the clove of garlic, and wash, dry, and finely chop the herbs (basil and parsley). It is important to keep a small part of the parsley for decoration at the end.

2. Sautéing the vegetables: In a medium pot, heat the two tablespoons of olive oil over medium heat. Add the sliced carrots and zucchinis, along with the chopped garlic. Sauté the vegetables for about 5 minutes, stirring constantly to prevent sticking. This step is essential to intensify the flavors.

3. Adding the broth: Once the vegetables have softened, add the vegetable broth. If you don't have broth on hand, water is an acceptable alternative, but vegetable broth will give it a richer flavor.

4. Tomatoes and spices: Remove the tomatoes from the can, chop them into cubes, and add them to the pot. Sprinkle the dried thyme, salt, and pepper to taste. Let the soup simmer for about 10 minutes for the flavors to meld.

5. Pasta and beans: Add the small pasta to the soup and cook according to the package instructions (about 7-8 minutes). In the last two minutes of cooking, drain the beans from the can and add them to the soup. This will add protein and make the soup heartier.

6. Finishing the soup: When the pasta is ready, remove the pot from the heat. Add the chopped basil and parsley, stirring well. These fresh herbs will bring a vibrant and fresh flavor to your soup.

7. Serving: Pour the soup into bowls and sprinkle the grated cheese and remaining parsley on top. Served hot, this soup will be an explosion of flavors and textures. You can accompany the soup with a slice of toasted bread for added crunch.

Useful tips:

- Ingredients: Choose young zucchinis with smooth skin for a tastier soup. Sweeter carrots will provide a pleasant flavor.

- Variations: If you want to enrich the soup, you can add other vegetables such as bell peppers or celery. Instead of pasta, you can use quinoa or rice to change the textures.

- Serving: This soup is also perfect cold, so feel free to store it in the fridge and serve it the next day.

Nutritional benefits

Zucchini soup with beans and tomatoes is not only delicious but also packed with vitamins and minerals. Zucchinis are an excellent source of vitamin C and fiber, while red beans provide plant-based protein and iron. Tomatoes are rich in lycopene, an important antioxidant, and carrots are known for their beta-carotene content, beneficial for vision.

Frequently asked questions

1. Can I add meat to the soup?
Of course! If you want a meat version, you can add pieces of chicken or ground meat, which you should sauté with the vegetables at the beginning.

2. How can I make the soup spicier?
For a spicier taste, you can add chili flakes or chili sauce during cooking.

3. What is the best way to store the soup?
The soup stores well in the fridge for 3-4 days. You can freeze individual portions to have them handy on busy days.

Conclusion

This zucchini soup with beans and tomatoes is more than just a simple recipe; it's a way to enjoy natural flavors and nourish your body with healthy ingredients. Whether you serve it as an appetizer or as a main dish, this soup will bring a smile to your face and those of your loved ones.

Don't forget to share the recipe with your friends and enjoy every bite! Bon appétit!