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Very Healthy Zucchini Soup

Very Healthy Zucchini Soup


Zucchini soup is an excellent healthy alternative to warm winter comfort foods. I like to throw in some quinoa to make it more filling, but you can eat it plain or with toast, too.

This recipe is very simple, and the soup is really all about the delicate zucchini flavor, so if you’re used to cooking with lots of strong spices or artificial soup mixes, you might find this soup bland.

You’ll need onions, zucchini, water and salt. That’s it. Quinoa is optional.

Roughly chop the onions and place them in the bottom of a strong pot with 2 cups of water and 2 tablespoons of salt. Cover the pot and cook on a low heat for approximately 45 minutes, until the onions are translucent.

Wash the zucchinis well, and chop in large chunks, leaving the peels on. Put the zucchini in the post and add 3 cups of water. It’s ok if the water isn’t completely covering the zucchini. Bring the soup to a boil, then turn down to a simmer for approximately 30 minutes. You want the zucchini to be tender but still a nice green color. If you overcook it, the soup will not taste as good.

Remove the pot from the stove, take off the cover and blend it until smooth. You can use a stick-blender, a standing blender or even a food processor.

If you’d like to add in some quinoa, cook it up in a separate pot. In a fine mesh strainer rinse 1 cup of quinoa very well. Transfer the quinoa into a pot with 2 cups of water. Cover. Bring to a boil, then turn down to a simmer for approximately 20 minutes (until all the water has been absorbed). Fluff with a fork. Add to soup.

This soup reheats very well. So keep it in the fridge for a few days, or freeze it and reheat it later on, it’s all good!


  • 3 large Spanish onions
  • 6 medium zucchinis
  • 2 Tbsp. kosher salt
  • 5 cups water
  • 1 cup quinoa, cooked in 2 cups water (optional)


  1. Roughly chop onions. Place them in the bottom of the pot with 2 cups water and 2 tbsp. salt. Cover and cook on a low flame for approximately 45 minutes, until translucent.
  2. Add in chunks of zucchini (unpeeled) and 3 more cups of water. Cover and bring to a boil. Then simmer for approximately 30 minutes, until Zucchini is tender but not mushy.
  3. Blend and serve.
  4. Optional: Add in 1 cup cooked quinoa for a more filling soup.
  5. Yield: 6 servings

What’s your favorite healthy winter soup?

Miriam Szokovski is the author of the historical novel Exiled Down Under, and a member of the editorial team. She shares her love of cooking, baking and food photography on’s food blog, Cook It Kosher.
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Miriam Szokovski January 31, 2014

Water You're right, Hadassah. Thanks for bringing that to my attention. It is 5 cups of water in total (although 4 would be fine, too). I'll fix the recipe. Reply

Hadassah North Miami Beach January 29, 2014

measurements? One part of the recipe says 4 cups water, but I see two cups then three cups. Did I miss something? Reply

Miriam Szokovski January 6, 2014

Quick, yes! Thanks Rishe. Yes, this is a very quick recipe, perfect when we're short on time but still want something healthy.

Raelene - the asparagus sounds interesting! I think I'll try it with fresh asparagus - thanks for the idea!

Aiala - the dill would go nicely color-wise, too, I imagine! Reply

Rishe bklyn January 5, 2014

love it! thanks Miriam what i love about this soup (Miriam thank you very much!!) is that you don't need time. you can prepare it quickly and it cooks quickly. very useful if you're chasing your tail through life as i am. Reply

Risha Saperstein Baltimore September 7, 2017
in response to Rishe:

Soup sounds great what has caught my attention is your name my name is Risha almost the same would love to get to know you Reply

Aiala Toronto, Canada via January 2, 2014

Zucchini and dill soup Some small change to the above recipe.
I use 2 table spoons of chicken soup Osem (no MSG) and 4 table spoons of fresh dill.
Everything mixed together.
The addition of dill adds a very special flavour Reply

Raelene Australia January 2, 2014

From Western Australia My mother in law is a fantastic cook and Jewish matriarch! She always adds a tin of chopped asparagus(drained) to her zucchini soup just before adds a lovely difference and surprise to those who haven't tried it before. Thank you for the lovely recipes on this site. Reply

Miriam Szokovski January 2, 2014

Spice it up Yes, thanks for pointing that out, anonymous. You can definitely add the spices of your choosing! I prefer the plain zucchini taste but feel free to play around and adjust it to your preferences.

Miriam - I like the idea of the two-tone bowls. It sounds very elegant. Thanks for sharing. Reply

Anonymous bklyn,ny December 31, 2013

Not so bland zuchinni soup Ms. Szokovski notes that some might find this puree/soup a bit bland. There's no reason why it can't be spiced up with a miniscule amount of either red pepper flakes, cayenne pepper, or any other herb or spice that one thinks might go well with zucchini. So what if it doesn't taste exactly like the (actually tasty) original recipe? it's O.K. to personalize this recipe, or any others you come across, for that matter. The kitchen is often the homiest, least expensive place to be creative. B'tay'ah'vone! Reply

miriam usa December 30, 2013

Simcha soup I often make this for sheva brochos together with a thick butternut squash soup. I add a bit of quick oats to the zucchini soup at the end of the cooking prior to blending this can make the consistancy a little thicker and filling. When you laddle the two soups at the same time into the bowl the two tone efect is very festive and elegant...not to mention tasty too! Reply

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