Healthy Soups That Make the Most of Your Summer Veggies
Who wants to spend a ton of time cooking in the summer? Not us. If we can find a recipe that we love and make a big batch to eat through the week, sign us up. And you know what makes that super-easy? Soup. Here are a few delicious and unique soup recipes to make the most of your summer produce.
1. Chilled cucumber soup recipe
You can serve this soup and eat right away, but the flavor of the soup won't be nearly as refined and delicious as it is after two to eight hours in the fridge, so plan ahead to experience the full flavor.
Recipe courtesy of Its Yummi
- 2 large seedless European cucumbers, peeled (1/2 cup diced small, the rest coarsely chopped)
- 1-1/2 cups Greek yogurt (plain or vanilla)
- 3 tablespoons fresh lemon juice
- 1 garlic clove, peeled
- 1/3 cup loosely packed fresh dill weed
- 1/4 cup loosely packed fresh flat-leaf parsley leaves
- 2 tablespoons loosely packed tarragon leaves (about 10 leaves)
- 1/4 cup extra-virgin olive oil, plus more for drizzling
- 1/4 teaspoon kosher salt (or to taste)
- 1/2 red onion, finely diced
- In a blender, combine the chopped cucumber with the yogurt, lemon juice, garlic, dill, parsley, tarragon and 1/4 cup of extra-virgin olive oil. Blend on high speed for 2 minutes until smooth.
- Season with salt, cover and refrigerate for 2 to 8 hours to allow the flavors to meld and develop.
- Taste the soup for proper seasoning again just before serving. Pour the soup into bowls. Garnish with the finely diced cucumber, red onion and a drizzle of olive oil and serve.
2. Zucchini soup recipe
Recipe courtesy of Primavera Kitchen
- 2 tablespoons extra-virgin olive oil
- 2/3 cup red onion, chopped
- 1/2 cup carrot, diced
- 1 cup sweet potato, diced
- 4 cups low-sodium vegetable broth
- 1 cup zucchini, diced
- 1/2 cup frozen peas
- 1/2 cup chickpeas
- 1 teaspoon garlic powder
- A pinch of chili pepper
- Salt and pepper
- 2 tablespoons chopped fresh Italian parsley
- In a large pot over high heat, add olive oil. When the pan and the oil are hot, turn the heat down to medium and add the red onions, carrot and sweet potato. Cook for about 10 minutes.
- Add broth and bring it to a boil. Add zucchini, cover and simmer the zucchini for about 6 minutes.
- Add peas, chickpeas, garlic powder, chili pepper, salt and pepper, and cook for about 4 minutes.
- Taste and add any extra seasonings if necessary. Serve topped with fresh parsley.
3. Carrot-ginger soup recipe
Recipe courtesy of Garnish with Lemon
- 2 tablespoons extra-virgin olive oil
- 1 cup chopped onion
- 2-1/2 cups peeled, chopped carrot (I used one large bunch of carrots)
- 1 cup peeled, chopped sweet potato (about 1 medium potato)
- 2 cloves garlic, minced
- 2 tablespoons minced fresh ginger root
- 2-1/2 cups vegetable broth
- 1/2 teaspoon salt
- 1/4 teaspoon pepper
- 1-1/4 teaspoons ground cumin
- Heat a Dutch oven over medium heat. Add oil, onion, carrots and sweet potatoes and gently sauté for 5 to 10 minutes or until the onion is translucent but not browned.
- Stir in the garlic and ginger, and sauté for 1 minute.
- Pour in the vegetable broth, and stir in salt, pepper and cumin. Reduce the heat to medium-low, cover and simmer for 35 to 45 minutes or until the carrots and sweet potatoes are fork tender.
- Transfer the mixture to a blender in batches and purée. Taste for seasoning and adjust to your preference.
4. Yellow corn & bell pepper soup recipe
Recipe courtesy of Cooking and Beer
- 2 tablespoons olive oil
- 1 medium yellow onion, chopped
- Salt and black pepper
- 1 large Yukon gold potato, peeled and chopped
- 1 tablespoon fresh ginger paste
- 2 cloves garlic, finely minced
- 1 bay leaf
- Pinch of cayenne pepper
- 3 cup low-sodium vegetable broth
- 1 cup frozen corn
- 1 small yellow squash, peeled and chopped
- 1 yellow bell pepper, seeds and stem removed, chopped
- In a large stockpot, heat the olive oil over medium heat. Add the onion. Cook until tender, about 5 to 6 minutes, and then season with a dash of salt and black pepper. Add the potato, ginger paste, garlic, bay leaf and cayenne pepper. Cook until the garlic is fragrant, about 1 to 2 minutes.
- Add the vegetable broth and bring it to a boil. Reduce the heat to a simmer, and then add the corn, squash and yellow bell pepper. Cook until the vegetables are tender, about 20 to 25 minutes.
- Working in batches, transfer the soup to the pitcher of your blender (you may use an immersion blender). Make sure you do not fill the pitcher the entire way and that you cover it with a towel as you blend. Blend the soup until smooth and creamy, about 2 to 3 minutes. Transfer it back to the stockpot.
- Season with salt and black pepper and let it stand over low heat. If you find the soup is too thick for your liking, you may thin it out with a little bit of water. If you find that the soup is too thin for your liking, you may stir in some cashew cream (recipe here).
- Serve warm with desired toppings.
5. Spinach-coconut-zucchini soup recipe
Recipe courtesy of Super Golden Bakes
- 4 slices stale ciabatta, cubed
- 1/2 teaspoon garlic granules
- 1/2 teaspoon dried herbs of your choice
- 1 – 2 tablespoon olive oil
- 1 – 2 tablespoons coconut oil or vegetable oil
- 1 teaspoon mild curry powder
- 1/2 teaspoon ground cumin
- 1/2 teaspoon ground turmeric
- Salt and pepper to taste
- 1 large leek, topped and tailed, finely diced
- 1 medium potato, peeled and cubed
- 1 large courgette zucchini, cubed
- 1 green chili, deseeded and finely diced
- 1 cup hot vegetable stock
- 1 (14-ounce) can light coconut milk
- 3.5 – 7 ounces fresh spinach
- Handful fresh spinach leaves for garnish
- Toss the bread cubes in the garlic granules and herbs. Heat the olive oil in a nonstick pan and then fry the bread cubes, stirring often, until crunchy and a little brown. Set aside.
- Heat the coconut oil or vegetable oil in large pot. Add the curry, cumin and turmeric, and stir for a minute.
- Add the leek, potato, courgette and chili and stir to them coat in the spices. Season well with salt and pepper, cover the pot and sweat the vegetables over low heat for 5 minutes.
- Add the vegetable stock and coconut milk and cook for another 10 minutes or until the potato is fork tender.
- Add the spinach and stir. Cook for another 2 to 3 minutes.
- Carefully transfer the soup to a blender, make sure the lid is secure, and blend it until completely smooth. You may need to do this in batches.
- Serve the soup topped with the croutons and a handful of fresh spinach leaves.
6. Chilled avocado-cantaloupe soup recipe
Recipe courtesy of Fantastic Foods
- 4 cups diced cantaloupe, skin and seeds removed
- 1 ripe avocado, skin and pit removed
- 1 cup unsweetened almond milk
- 2 packed tablespoons fresh basil
- 2 packed tablespoons fresh mint
- 1 lemon, zested and juiced
- Salt and pepper to taste
- Olive oil, black pepper, diced cantaloupe and avocado, fresh mint and basil leaves for garnish (optional)
- Blend the cantaloupe, avocado, almond milk, basil, mint, lemon zest and lemon juice together in a blender until very smooth.
- Season to taste with salt and pepper. Serve immediately with desired garnishes.
Have a happy soup-filled summer!