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–+ servings
Summer Green Squash Soup 3108

Green Squash Soup with Basil

Author: Traffic Light Cook
This vegan, gluten-free summer green squash soup almost feels likes a nutritional reset; and is so tasty that even kids would ask for seconds. 
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Prep Time 15 minutes
Cook Time 40 minutes
Total Time 55 minutes
Course Soup
Cuisine Gluten-free, Vegan
Servings 6 People
Calories 71 kcal

Ingredients
  

  • 1 tsp (5mL) avocado oil (or any other)
  • 1 cup (160g) onion* (about 1 big, any variety, chopped)
  • 2 cloves garlic (chopped)
  • 3 cups (370g) green summer squash (chopped, about 1 big or 2 medium, any variety)
  • 1 cup (128g) carrots (about 2 small, chopped)
  • 1/2 cup (50g) celery (about 2 stems, chopped)
  • 3/4 cup (75g) green onion (2-3 stems, both white and green parts, chopped)
  • 10 basil leaves (fresh, chopped)
  • 3/4 tsp (4.5g) salt**
  • 1/4 tsp (0.5g) black pepper (freshly ground)
  • 4 cups (~1L) homemade vegetable broth (or store-bougth low-sodium vegetable broth)
  • 3 tbsp pumpkin seeds***

Instructions
 

  • Heat the oil in a soup pot on medium-low heat. Add the chopped onions and garlic. Cook for 1-2 minutes. Add chopped celery, carrots, and salt and partially cover the pan. Cook for about 5-7 minutes. Add the chopped summer squash and cook for another 3-5 minutes in the partially covered pot. 
  • Add the vegetable broth and cook partially covered for about 20-25 minutes (until vegetables have thoroughly cooked.) Soup will start to simmer and veggies will disintegrate. Add chopped green onions and basil leaves along with freshly ground black pepper. Simmer the soup for another 5 minutes. Take the soup pot off the stove and bring the soup to room temperature. 
  • While the soup cools down, toast the pumpkin seeds in a toaster oven or iron skillet over stove top. Seeds will change color in 2-3 minutes. Make sure not to over-toast. 
  • Puree the soup in a blender and top with toasted pumpkins seeds and garnish with a basil leaf. Enjoy!

Notes

  • *you can replace onion with equal amount of finely sliced leeks.
  • **if you are used to eating more salt, the soup may taste a little bland. If that's the case, add no more than 1/4 tsp extra salt.
  • ***can sub with sunflower or melon seeds.
Make it non-fat
Instead of using oil sweat the veggies by ditch-the-oil sweating method. 
 

Nutrition

Serving: 1cupCalories: 71kcalCarbohydrates: 8gProtein: 3gFat: 3gSodium: 324mgPotassium: 365mgFiber: 2gSugar: 4gVitamin A: 3900IUVitamin C: 17.3mgCalcium: 40mgIron: 1.1mg
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