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Healthy Zucchini Velouté Soup
Make a creamy, low-calorie meal with this healthy zucchini velouté soup featuring fresh courgettes, onions and light cream in under 30 minutes.
Velouté de courgettes diététique is a light, creamy soup that showcases the natural flavor of fresh zucchini, gently simmered with onion and vegetable stock before being blended to a smooth, velvety consistency. A small portion of soft, reduced-fat cheese enriches the texture without adding excess calories, making the dish both satisfying and health-conscious. Typically served warm as an appetizer or light main course, it can also be enjoyed chilled during the warmer months when zucchini is at its seasonal peak.
Healthy Zucchini Velouté Soup
Quick to assemble in a single pot, this zucchini soup fits effortlessly into weeknight cooking without crowding the sink with dishes. Beyond its speed, it delivers a punch of vitamin-rich greens and hydration, making it a practical, budget-friendly upgrade to everyday meals.
Prep Time
10 minutes
10 minutes
Cook Time
20 minutes
20 minutes
Total Time
30 minutes
30 minutes
Ingredients
Zucchini 2 large (approx. 500 g)
- Onion 1 medium
- Low-fat chicken (or vegetable) bouillon cube 1
- Light spreadable cheese wedge 1 portion (≈20 g, e.g., La Vache qui Rit) – optional for extra creaminess
- Water 600 ml (or just enough to cover the vegetables)
- Salt to taste
- Freshly ground black pepper to taste
Method
Wash the zucchinis thoroughly under cool running water
- Trim the ends of the zucchinis and cut them into large chunks
- Peel the onion and slice it thinly
- Place the zucchini chunks and sliced onion in a large saucepan
- Add the stock cube to the pan and pour in just enough water to cover the vegetables
- Bring the contents of the pan to a boil over medium-high heat
- Lower the heat, cover the pan, and simmer until the zucchini is tender, about 15-20 minutes
- Remove the pan from the heat and pour off a little cooking liquid if you prefer a thicker soup
- Add the portion of cream cheese to the hot vegetables in the pan
- Blend the mixture with an immersion blender until the soup is perfectly smooth and velvety
- Taste the velouté and adjust seasoning with salt and pepper if necessary
- Serve the hot zucchini velouté immediately in warmed bowls
Nutrition (whole recipe)
Calories
180 kcal Protein
11 g Fat
4 g Carbs
30 g Fiber
7 g Sugar
19 g
180 kcal Protein
11 g Fat
4 g Carbs
30 g Fiber
7 g Sugar
19 g
Notes
Chef’s note: Sauté the diced onion in a teaspoon of olive oil until lightly caramelized before adding the zucchini—this small step builds a richer base without extra fat. For a bright finish, stir in a squeeze of lemon juice and a few torn mint leaves just before serving; the acidity and herbs lift the soup and keep it tasting fresh.
why this recipe
Silky yet feather-light, this healthy zucchini velouté soup proves that comfort food can also be refreshingly virtuous: ripe courgettes simmered with a hint of onion and vegetable broth are whirred into a velvety purée whose creaminess comes from the vegetable’s own tender flesh rather than heavy dairy, keeping calories in check while preserving a luxuriously smooth texture. Ready in the time it takes to set the table, it showcases summer’s bounty with minimal effort and cost, delivering a bright, subtly aromatic bowl brimming with fiber, potassium, and vitamin C. Whether served steaming hot on a cool evening or chilled as a sophisticated starter, this deceptively simple dish offers both culinary elegance and nourishing satisfaction, making it a recipe you’ll reach for again and again.
FAQs
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Frequently Asked Questions
Can I freeze the zucchini velouté soup for later use?
Yes—this velouté freezes well for up to 2 months. Let it cool completely, portion it into airtight containers, and omit the cheese before freezing; stir the cheese (or a fresh splash of milk) in after reheating to restore its silky texture. Thaw overnight in the fridge, then re-warm gently and re-blend or whisk if needed to regain smoothness.
How can I make this zucchini velouté vegan without sacrificing its creamy texture?
Swap the chicken bouillon cube for a vegetable one and replace the cheese wedge with 2–3 tablespoons of unsweetened plant-based cream (oat, soy, or cashew) or a small handful of soaked cashews blended directly with the soup. These alternatives melt smoothly and emulsify with the puréed zucchini, giving the same velvety mouthfeel without any dairy.
How long will the soup keep in the refrigerator?
Stored in a covered container, the zucchini velouté will stay fresh in the refrigerator for about 3–4 days. Reheat gently over low heat and give it a quick blend or whisk to restore its silky texture; add the cheese after reheating if you originally omitted it to extend shelf life.