Recipe description
July 20, 2026
Zucchini soup with olive oil
Gentle zucchini soup with olive oil for fiber-friendly digestion.
88%
General Gut Health Match
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Takes about 2 minutes.
Why this recipe fits you
- High fiber from zucchini and onion supports digestion.
- Contains olive oil and fresh basil for polyphenols and flavor.
- Plant-forward, quick to prepare with simple, gut-friendly ingredients.
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
Oil, olive
2
tablespoon
Onion
1
piece
Garlic
2
clove
Vegetable broth
2
cup
Salt
0.5
teaspoon
Black pepper
0.25
teaspoon
Basil
1
tablespoon
Instructions
1
Chop the onion and mince the garlic cloves. Dice the zucchini into small cubes.
2
Heat olive oil in a medium saucepan over medium heat. Add the chopped onion and sauté until translucent, about 3-4 minutes.
3
Add the minced garlic and diced zucchini to the pan. Cook for 5-7 minutes until the zucchini begins to soften.
4
Pour in the vegetable broth and bring to a simmer. Cook for 15-20 minutes until the zucchini is completely tender.
5
Remove from heat and use an immersion blender to puree the soup until smooth and silky.
6
Season with salt and black pepper to taste. Stir in fresh basil leaves.
7
Serve warm, drizzling with additional olive oil if desired.
More Recipes For Your Gut
Nutrition
260 kcal
Calories
4 g
Protein
26 g
Carbohydrates
4 g
Fiber
6 g
Sugar
14 g
Fat
2 g
Saturated fat
0.9 g
Salt
FAQ
What are the main ingredients and can I substitute them?
The recipe uses zucchini, olive oil, onion, garlic, vegetable broth, salt, black pepper, and fresh basil. Substitutions: you can swap zucchini for other summer squash, use different herbs at the end, or omit onion/garlic if needed.
Is this soup vegan/vegetarian?
Yes—it's plant-based with no dairy or meat.
How many servings does it make, and can I scale the recipe?
It serves 2. You can multiply ingredients to serve more; adjust broth as needed.
How should I store leftovers and for how long?
Cool and refrigerate in an airtight container for 3–4 days. Freeze for 2–3 months.
Can I freeze this soup?
Yes. Let it cool, then freeze; reheat gently on the stove or in the microwave.
What if I don’t have an immersion blender?
Use a regular blender in batches or leave the soup a bit chunky.
How can I adjust the soup’s thickness?
To thicken, use less broth or add a small potato to simmer; blend longer for a smoother texture.
Are there any dietary considerations with onion and garlic (low-FODMAP options)?
Onion and garlic contain FODMAPs; omit them for a low-FODMAP version, or use garlic-infused oil for flavor.
Can I add protein to make it more filling?
Yes—stir in cooked white beans, chickpeas, or lentils after blending.
Is the soup gluten-free, and how do I ensure that?
The soup is naturally gluten-free if the vegetable broth is gluten-free; check labels or use a gluten-free broth.
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