Recipe description
July 25, 2026
Zucchini soup with basil
A light zucchini soup to support gentle digestion and fiber diversity.
Easy Recipe
30 Minute Meal
One Pot Meal
82%
General Gut Health Match
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Overall
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from zucchini and onion, supporting digestion.
- Herbs and olive oil introduce polyphenols to support gut-friendly flavors.
- Plant-forward and quick to prepare, ideal for a diverse fiber-rich day.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Zucchini
2
piece
Basil
1
teaspoon
Onion
1
piece
Garlic
2
clove
Oil, olive
2
tablespoon
Vegetable broth
4
cup
Salt
1
teaspoon
Black pepper
0.5
teaspoon
Instructions
1
Chop the zucchini, onion, and garlic finely.
2
Heat olive oil in a large pot over medium heat. Sauté the onion and garlic until softened, about 3-5 minutes.
3
Add the chopped zucchini and cook for another 5 minutes, stirring occasionally.
4
Pour in the vegetable broth and bring to a simmer. Cook for 15-20 minutes until zucchini is tender.
5
Use an immersion blender to puree the soup until smooth. Alternatively, blend in batches in a countertop blender.
6
Stir in chopped fresh basil, salt, and black pepper to taste. Simmer for 2 more minutes.
7
Serve warm, garnished with additional basil leaves if desired.
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Nutrition
210 kcal
Calories
4 g
Protein
28 g
Carbohydrates
4 g
Fiber
6 g
Sugar
14 g
Fat
4 g
Saturated fat
3 g
Salt
FAQ
Is this soup suitable for vegetarians/vegans?
Yes. It uses vegetable broth and no animal products. Use a vegan broth to keep it vegan.
Is it gluten-free?
Yes—the ingredients are naturally gluten-free. Check that your broth is gluten-free if needed.
How can I adjust the flavor if I don’t like basil?
Try parsley, chives, or dill, or add lemon zest.
How long does it take to make?
About 40–50 minutes from prep to serving.
How creamy is it? Can I make it dairy-free creamier?
It’s naturally creamy after blending. For extra creaminess, stir in a splash of plant-based milk or add a small potato cooked with the soup.
Can I freeze leftovers?
Yes. Refrigerate up to 3–4 days, or freeze for 2–3 months. Thaw before reheating.
How should I store and reheat?
Cool completely, store in an airtight container in the fridge, and reheat gently on the stove or in the microwave until hot.
Can I reduce the salt?
Yes. Omit or reduce salt; use low-sodium broth if needed.
Can I scale the recipe for more servings?
Yes—multiply the ingredients proportionally to increase the yield.
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