Zucchini soup is an incredibly yummy healthy soup that is inspired by a favorite Middle Eastern dish consisting of courgette (Summer squash or zucchini) stuffed with ground meat and rice and cooked in garlic mint infused tomato sauce – DELICIOUS! The flavor and consistency of this hearty soup is unmatched. We guarantee that you will love it and so will your family. What a great way to get your vegetable requirement! This dish is also light and it is absolutely recommended for those looking for a healthy soup recipe.
Delicious Zucchini Soup: A Healthy Summer Squash Recipe
Ingredients
- Ground Lamb (or Beef) - 1/2 lb.
- Vegetable Oil - 1 tablespoon
- Courgette or zucchini (summer squash), cut into 1-inch chunks (about 8 pieces per courgette or zucchini).
- Basmati White Rice (or Brown Rice for Gluten Free) - 1/2 cup
- Tomato Paste - 1/2 cup
- Low Sodium Chicken Broth - 6 cups
- Water - 6 cups
- Salt - 1/2 teaspoon
- Allspice Powder - 1/2 teaspoon
- Black Pepper Powder - 1/4 teaspoon
- Cinnamon Powder - 1/4 teaspoon
- Garlic, Minced - 1 teaspoon
- Dried Mint - 1 1/2 tablespoon
Steps
- Step 1
Prepare the Squash
Cut off stem from your courgettes, wash with water, and dry with paper towels.
- Step 2
Prepare the zucchini and summer squash by cutting each into halves lengthwise, then cut each half into 1-inch chunks. Set aside.
- Step 3
Cook the Meat
In a frying pan over medium high heat, heat the vegetable oil and add the meat to it, stirring gently till the meat is cooked, about 10 minutes. Set aside.
- Step 4
Make the Soup
In a cooking pot, combine the chicken broth and water under medium high heat. Add the tomato paste, salt, allspice, cinnamon, and black pepper. Bring to boil and then lower the heat to medium.
- Step 5
Wash the rice well and set aside.
- Step 6
Add the rice and cooked meat to the hot broth while it is cooking. Keep lid slightly ajar on the pot to allow steam to escape. After 20 minutes, add the courgettes. Allow to cook for 20 minutes.
- Step 7
Add the garlic and dried mint to the soup and allow to simmer for 10 minutes on medium low heat. Serve while hot.
Tip
This hearty zucchini soup, a healthy soup recipe, is perfect for a light meal and helps you meet your vegetable intake. Enjoy the flavors and the health benefits!
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About the Author: Riwa Saied
