Zucchini Tomato Soup
A silky smooth zucchini and tomato soup made with fresh vegetables, herbs, and heart-healthy olive oil. Naturally dairy-free and gluten-free, this light yet satisfying soup can be enjoyed on its own or topped with protein-rich quinoa and basil oil. Perfect for busy weeknights, meal prep, or a wholesome summer dinner.
Equipment
- (1) Large Soup Pot or Dutch Oven
- 1 Sharp Knife
- 1 Cutting board
- 1 wooden spoon (or spatula)
- 1 blender (or immersion blender)
- 1 small saucepan (for basil oil, optional)
- 1 fine strainer or slotted spoon (for basil oil, optional)
- 1 glass jar or small squeeze bottle (for basil oil, optional)
Ingredients
For the Soup
- 1 tablespoon extra-virgin olive oil
- 1 small yellow onion roughly chopped
- 4 garlic cloves smashed
- 3 small/medium zucchini roughly chopped
- 3 medium tomatoes roughly chopped
- 1 red bell pepper or yellow/orange, roughly chopped
- 2 tablespoons fresh thyme/oregano or 1 teaspoon dried oregano + ½ teaspoon dried thyme
- 1 cup low-sodium vegetable stock
- 1 teaspoon kosher salt or more to taste
- ½ teaspoon red pepper flakes optional
- ½ teaspoon freshly cracked black pepper
- 1 cup cooked quinoa optional, for serving
- ½ cup fresh basil leaves if not using basil oil
For the Basil Oil (Optional)
- 1 ½ cups fresh basil leaves loosely packed
- ⅓ cup extra-virgin olive oil
- ½ teaspoon kosher salt
Instructions
- Prepare the Basil Oil: If you’d like to drizzle your soup with fragrant basil oil, start with this step. Fill a medium bowl with ice water and set aside. In a small saucepan, bring about 1 quart of water to a gentle boil. Drop in the fresh basil leaves and blanch them for about 30 seconds — this quick process locks in their bright green color. Using a slotted spoon, immediately transfer the basil into the ice bath to stop the cooking. Once cooled, drain the basil and gently squeeze out any excess water. Place the blanched basil and kosher salt into a blender or small food processor. With the machine running, slowly stream in the olive oil until you have a smooth, vibrant green purée. Transfer to a clean jar or small squeeze bottle and keep refrigerated until ready to use.
- Sauté the Aromatics: Heat olive oil in a large soup pot or Dutch oven over medium heat. Add the chopped onion, smashed garlic, and a pinch of salt. Cook for about 3–4 minutes, stirring often, until the onions start to soften and become fragrant. This step builds the flavor foundation for the soup, so don’t rush it.
- Add Zucchini and Bell Pepper: Once the aromatics are fragrant, stir in the chopped zucchini and bell pepper. Toss well so the vegetables are coated with oil and lightly seasoned. Allow them to sauté for another 2–3 minutes. This quick sear brings out their natural sweetness and gives the soup a deeper, layered flavor.
- Incorporate Tomatoes and Herbs: Next, add the chopped tomatoes along with the fresh thyme and oregano (or the dried herbs if using). Stir well to combine. Cook for 4–5 minutes, stirring occasionally, until the tomatoes begin to soften and release their juices. The mixture should start looking like a rustic vegetable stew.
- Slow Cook Until Tender: Reduce the heat to medium-low, cover the pot with a lid, and let the vegetables cook gently for about 10 minutes. This allows the flavors to meld together while keeping the vegetables moist and tender. Stir once or twice during this time to prevent sticking.
- Add the Vegetable Stock: Pour in the vegetable stock and stir to combine. Raise the heat slightly until the soup reaches a gentle boil, then immediately reduce it back to medium-low. Cover again and simmer for another 15 minutes, or until all the vegetables are completely soft and break apart easily when pressed with a spoon.
- Blend into Creamy Perfection: Turn off the heat and stir in the fresh basil leaves (if you’re not using basil oil). Carefully transfer the soup in batches to a blender, covering the lid with a kitchen towel to prevent splashes. Blend until silky smooth. Alternatively, you can use an immersion blender directly in the pot for a quick purée. Return the blended soup to the pot.
- Adjust Seasoning: Taste the soup and season with additional salt, freshly cracked black pepper, and red pepper flakes if you want a gentle heat. If the soup feels too thick, add up to ¼ cup more vegetable stock or water and stir until you reach your desired consistency.
- Reheat Gently: Place the pot back on low heat and warm the soup until it is steaming hot but not boiling. This keeps the flavors fresh and the texture creamy.
- Serve and Garnish: Ladle the soup into bowls and, if desired, top each serving with a scoop of cooked quinoa for extra protein and heartiness. Finish with a drizzle of basil oil for a restaurant-quality touch, and serve with warm, crusty bread on the side.
Notes
- Blanching Basil Enhances Color: Quickly blanching basil before making basil oil preserves its vibrant green color and prevents browning. You can skip blanching for convenience, but the oil may darken faster.
- Optional Quinoa for Protein: Adding cooked quinoa makes the soup more filling and protein-rich, ideal for a light meal or lunch prep.
- Herb Flexibility: Fresh thyme, oregano, or a mix adds depth, but dried herbs work well if fresh isn’t available. Adjust quantities to taste.
- Adjusting Thickness: Depending on the juiciness of your vegetables, you may need a little extra stock or water to achieve a creamy consistency.
- Spice Level: Red pepper flakes are optional. Increase or decrease based on your preferred heat level.
