Low Sodium Creamy Courgette Soup

Indulge in the velvety goodness of Low Sodium Creamy Courgette Soup, a wholesome and heart-healthy dish that’s light on sodium but big on flavor. This comforting soup combines tender courgettes (zucchini), savory sautéed onions, and aromatic garlic, all simmered in a base of low sodium vegetable broth and finished with a touch of unsweetened almond milk for a creamy texture without the heavy cream. Enhanced with hints of dried thyme and freshly cracked black pepper, this recipe strikes a perfect balance between simplicity and sophistication. Ready in just 45 minutes, this vegan and dairy-free soup is ideal as a light appetizer or satisfying main course. Garnish with fresh parsley for a burst of color and freshness, and enjoy this nutritious, flavorful dish with a side of crusty whole-grain bread for a complete meal.

Nutriscore Rating: 81/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 2 tablespoons Olive oil
• 1 medium Yellow onion, diced
• 3 Garlic cloves, minced
• 4 medium Courgettes (zucchini), sliced
• 4 cups Low sodium vegetable broth
• 1 cup Unsweetened almond milk
• 0.5 teaspoon Black pepper
• 1 teaspoon Dried thyme
• 0.25 cup Fresh parsley, chopped (optional for garnish)

Directions

Step 1

In a large pot, heat the olive oil over medium heat.

Step 2

Add the diced onion and sauté for about 5 minutes, or until the onion becomes translucent.

Step 3

Stir in the minced garlic and cook for another minute until fragrant.

Step 4

Add the sliced courgettes to the pot and sauté for about 5 minutes, allowing them to soften slightly.

Step 5

Pour in the low sodium vegetable broth and bring the mixture to a gentle simmer. Let it cook for 15 minutes or until the courgettes are very tender.

Step 6

Using an immersion blender, puree the soup until smooth. If you don't have an immersion blender, carefully transfer the soup to a regular blender in batches and blend until smooth.

Step 7

Return the soup to the pot (if using a regular blender) and stir in the unsweetened almond milk.

Step 8

Season the soup with black pepper and dried thyme. Stir well to combine.

Step 9

Gently reheat the soup over low heat if necessary. Do not allow it to boil.

Step 10

Serve hot and garnish with freshly chopped parsley if desired.

Nutrition Facts

Serving size	(2212.8g)

Amount per serving	% Daily Value*
Calories	571.0

Total Fat 34.4g	0%
Saturated Fat 5.4g	0%
Polyunsaturated Fat 3.3g
Cholesterol 0mg	0%
Sodium 799.7mg	0%
Total Carbohydrate 56.9g	0%
Dietary Fiber 12.8g	0%
Total Sugars 28.3g
Protein 19.2g	0%

Vitamin D 87.8IU	0%
Calcium 756.0mg	0%
Iron 12.0mg	0%
Potassium 3756.6mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 50.4%

Protein: 12.5%

Carbs: 37.1%