If you’re in the mood for something cozy, healthy, and packed with flavor, this Creamy Zucchini & Cauliflower Soup is perfect. With roasted veggies, smooth coconut cream, and a mix of herbs, this soup is both satisfying and easy to make. It’s an excellent choice for lunch or a light dinner, and it’s vegan and dairy-free!
Warm Up with Our Deliciously Rich and Healthy Creamy Zucchini & Cauliflower Soup
Why You’ll Love This Recipe
This zucchini and cauliflower soup is not only creamy and delicious, but it’s also packed with nutrients. It’s low in carbs, high in fiber, and rich in vitamins from fresh veggies. Plus, it’s simple to prepare with an air fryer, making cleanup a breeze!
Ingredients
- 2 medium fresh zucchinis
- 200g cauliflower
- ½ brown onion
- A few slices of yellow capsicum
- 2 tbsp almond flakes
- ¼ cup coconut cream
- 1 L water
- Garlic powder, to taste
- Salt and pepper, to taste
- Herb mix (such as Italian herbs), to taste
- Olive oil, for drizzling
Instruction
1. Prepare and Roast the Vegetables
To start, wash and chop the cauliflower into florets, then slice the yellow capsicum. Add the cauliflower, capsicum slices, and half a brown onion into a small bowl. Sprinkle with salt, pepper, herb mix, and almond flakes, and lightly drizzle with olive oil.
- Tip: The almond flakes add a nutty depth of flavor and give a beautiful, roasted crunch when air-fried.
2. Air-Fry for Perfect Roasted Flavour
Transfer the vegetable mix to your air fryer. Set the temperature to 180°C and cook for about 20 minutes, until they’re tender and golden brown.
• Tip: If you don’t have an air fryer, you can roast the vegetables in an oven at 200°C for about 25–30 minutes until they’re soft and slightly browned.
3. Prepare the Soup Base with Zucchini
While the vegetables roast, wash and chop the two zucchinis into small chunks. In a large pot, add the chopped zucchini along with 1 L of water, garlic powder, salt, and a sprinkle of pepper.
4. Add Roasted Veggies and Blend
Now add the roasted cauliflower, capsicum, and onion from the air fryer to the pot. Bring it to a gentle boil and cook until the zucchini becomes tender.
Use a hand blender to blend everything until the mixture becomes smooth and creamy.
• Tip: For a thicker texture, blend only partially, leaving a few vegetable pieces intact. For a thinner soup, add a bit more water.
5. Finish with Coconut Cream
Add ¼ cup of coconut cream to the blended soup, stirring well to combine. This gives the soup a silky texture and a touch of creaminess that pairs beautifully with the roasted flavours
6. Season to Taste and Serve Warm
Taste the soup and adjust the seasoning as needed, adding more salt, pepper, or herbs if desired and Serve hot, topped with a few extra almond flakes or a sprinkle of fresh herbs for garnish.
Tips for Perfecting Your Zucchini & Cauliflower Soup
- Choose Fresh Vegetables: Fresh zucchini and cauliflower are key to achieving a light, flavorful soup.
- Air Fry for Maximum Flavor: Roasting the vegetables before adding them to the soup enhances their flavor. The caramelization brings out the natural sweetness, which pairs wonderfully with coconut cream.
- Adjust to Your Preferred Consistency: For a thicker soup, use less water or more coconut cream. If you like it thinner, you can always add more liquid.
- Customise Your Herb Mix: Feel free to try different herb blends. Italian herbs add a classic taste, but fresh herbs like thyme or basil also complement the creamy flavors well.
Health Benefits of Zucchini & Cauliflower Soup
This soup isn’t just comforting; it’s also packed with health benefits:
- High in Fiber: Zucchini and cauliflower are both rich in fiber, which supports digestive health.
- Low in Calories: This soup is light, making it ideal for a nutritious lunch or dinner without the extra calories.
- Rich in Vitamins: Zucchini provides Vitamin C, while cauliflower is high in Vitamin K and B vitamins. Together, they offer a wide range of nutrients to boost your immune system.
Variations and Serving Suggestions
There are so many ways to customize this soup and make it your own:
- Make it Spicy: Add a pinch of red pepper flakes or fresh chopped chili for a little kick.
- Add Fresh Herbs: Garnish with fresh basil, parsley, or chives for added freshness.
- Serve with Crusty Bread: This soup pairs perfectly with a side of crusty bread or garlic toast to add a satisfying crunch.
FAQs
Enjoy Your Rich Roasted Veggie Soup
This Creamy Zucchini & Cauliflower Soup is perfect for anyone looking to enjoy a flavorful, plant-based dish that’s easy to make and packed with nutrients. Whether you’re vegan, vegetarian, or simply a fan of delicious soups, this recipe is sure to become a go-to in your kitchen. Enjoy the rich roasted flavors, creamy texture, and nourishing ingredients in every comforting spoonful!
Watch the recipe how sooodlish cook it
Creamy Zucchini & Cauliflower Soup Recipe
Ingredients
- 2 Medium size freshzucchini
- 200 g Cauliflower
- 1/2 Brown onion
- Few Slices of yellow capsicum
- 1/4 cup Coconut cream
- 1 L Water
- Garlic power to taste
- Salt and pepper to taste
- herb mix (Italian herbs) to taste
- 2 tbsp olive oil
- Handful of Parsley
Instructions
- Place cauliflower, capsicum slices, and onion in a foil bowl. Season with herb mix, salt, pepper, and sprinkle with almond flakes. Drizzle olive oil on top.
- Air fry for 20 minutes at 180 C, until veggies are golden and tender.
- In a pot, combine air-fried veggies and chopped zucchini with garlic powder, a pinch of salt, pepper, parsleys and water.
- Bring to a boil, then simmer until zucchini is soft.
- Serve warm, garnished with additional almond flakes if desired.
