Creamy Zucchini and Sweet Potato Soup

Ingredients:

  • 1 onion, chopped
  • Olive oil (for frying)
  • 3 cloves garlic, finely chopped
  • 2 carrots, diced
  • 2 sweet potatoes, diced
  • 2 zucchini, diced
  • 1 hot pepper, seeded and finely chopped (optional)
  • Water (enough to cover the vegetables)
  • 200 ml low-fat cream (10% fat)
  • 1 teaspoon salt
  • 1/2 teaspoon black pepper
  • Fresh parsley, chopped (for garnish)

Instructions:

  1. Prepare the Vegetables:
    • Sauté the Onion: Heat a tablespoon of olive oil in a large pot over medium heat. Add the chopped onion and sauté until soft and translucent, about 3-4 minutes.
    • Add Remaining Vegetables: Add the garlic, diced carrots, sweet potatoes, zucchini, and hot pepper (if using). Stir well and cook for 5-7 minutes until vegetables start to soften.
  2. Simmer the Soup:
    • Add Water: Pour enough water to cover the vegetables completely. Bring to a boil over high heat.
    • Simmer: Reduce heat to low, cover, and simmer for 20-25 minutes, until vegetables are tender.
  3. Blend the Soup:
    • Blend Until Smooth: Remove from heat. Use an immersion blender to blend until smooth. If using a countertop blender, blend in batches, being cautious of hot liquid.
  4. Add the Cream:
    • Stir in the Cream: Return the pot to low heat. Stir in the low-fat cream, salt, and black pepper. Heat through without boiling to prevent curdling.
  5. Serve:
    • Garnish and Serve: Ladle soup into bowls, garnish with chopped parsley and thin slices of zucchini if desired. Serve hot with crusty bread or crackers.

Tips:

  • Customize the Heat: Omit hot pepper for a milder soup or add extra spice with chili flakes.
  • Make It Vegan: Substitute low-fat cream with coconut milk or a plant-based cream.
  • Storage: Store leftovers in the fridge for up to 3 days or freeze for up to 3 months. Reheat gently.

Nutritional Information (per serving, serves 4-6):

  • Calories: ~180
  • Protein: 3g
  • Carbohydrates: 22g
    • Fiber: 4g
  • Fat: 9g
  • Sodium: 600mg

This soup is nutritious and easy to make, perfect for a wholesome lunch or dinner. Enjoy the creamy, flavorful goodness!