Zucchini Soup with Cauliflower Fennel and Herbs
This soup is perfect if you’re looking for something satisfying and light. It also pairs well with a green salad. For extra protein, top your salad off with cannellini beans or french lentils.
For fresh herbs, basil, parsley, dill, and/or cilantro are used after the vegetables are fully cooked and also used for the topping of the soup. Pumpkin seeds at the end add a great crunch and look gourmet!
According to Ayurvedic physician Vadia Mishra, zucchini and other summer squashes are balancing for conditions related to heat and inflammation. This is due to the soluble fiber in summer squashes binding to toxins in your digestive tract, thereby helping with elimination.
Recipe
1 tbsp ghee or butter
1 tbsp curry powder
¼ tsp black pepper
6 cups zucchini - ¾ inch chopped
1 head cauliflower - ¾ inch chopped
2 cups fennel bulbs - ¾ inch chopped
½ tsp salt
4 cups vegetable stock or water
½ cup fresh herbs - choose one or more of dill, basil, parsley, oregano
1 tsp fresh lemon juice
Add more salt to taste
Garnish: roasted pumpkin seeds
Optional: parmesan cheese
Instructions
Use large saucepan or pot and place on medium heat
Add ghee or butter and heat in saucepan
Add curry powder and fresh black pepper and sizzle for 20-30 seconds max
Add chopped vegetables: zucchini, cauliflower, fennel, and water or vegetable stock
Bring to boil, partially cover and reduce heat to a simmer (takes approximately 20 minutes of simmering to soften vegetables)
Turn off heat
Blend with an immersion blender (you can blend for a smooth, creamy puree or partially blend for a chunkier texture)
Add the final touches and stir with fresh herbs, fresh lemon juice, and salt to taste
Spoon into serving bowls
Top with roasted pumpkin seeds and parmesan cheese if desired
Pumpkin Seeds
Pumpkin seeds, also known as pepitas, are a great way to add a little extra protein, fiber, crunch, and antioxidants to your bowl. They are also alkalizing. Enjoy them, but remember to eat them in moderation if you’re watching your weight.
Zucchini
Zucchini is wonderful for gut health. When zucchini is cooked, it is one of the easiest vegetables to digest, even with a sensitive tummy. It’s low in calories and high in fiber. Zucchini is a summer squash, and just like other squashes, it is balancing for conditions related to heat and inflammation. The soluble fibers in summer squashes bind to toxins in your digestive tract and therefore aid in elimination.
Cauliflower
Cauliflower is a bit deceiving - it’s high in fiber, although it’s also difficult to digest and can easily cause gas and bloating. According to ayurveda, this is due to its light and dry qualities which, together, make it difficult to metabolize. The solution is to add digestive support in the form of spices - that’s why curry powder, black powder, fresh herbs, and lemon juice are added to this soup.
Fennel
Fennel, which has a similar licorice taste to anise, is always a great addition to vegetable soup. It adds light, cool, soothing, and fragrant qualities. It’s naturally sweet, pungent, and bitter which makes it balanced. The more flavor variations in a dish, the more pleasing it will be.
Sources
Vaidya Mishra - Ayurvedic physician, author, and lecturer
Genia’s Spoon Me Tips
I can imagine what you’re thinking - who stocks these veggies?! No need to fret, there’s always a substitute or modification when needed. If you can’t find fennel bulbs at your local grocery, you can substitute with celery root, parsnip, or rutabaga… but the health food store should have you covered!
I was inspired to make my new version of zucchini soup after picking gorgeous vegetables in my cousin Mimi’s garden in Stowe, Vermont. Squashes and cauliflower make great summer soups - add some some spices and voila! Delicious, nutritious, and digestible!
Enjoy your summer vegetables in a bowl of digestible soup,
Love Genia