The Vegan Roasted Zucchini Soup with Feta & Dill is tasty and has 160 calories. This recipe takes 45 minutes to prepare. It contains zucchini, salt, garlic, onion, red pepper flakes, crrumbled cashew feta cheese, olive oil, black pepper, low-sodium vegetable broth, dried thyme, dill, & lemon juice. We may pair this soup with whole wheat bread, Greek salad, arugula lemon salad, chopped chives, white bean salad, chickpea salad sandwich, fresh dill, parsley, or grilled vegetable panini. You may keep this Vegan Roasted Zucchini Soup with Feta & Dill in the refrigerator for 4 days.
STATS:
- Total Time: 45 minutes
- Cuisine: Mediterranean
- Serving Size: 1½ cups
- Cooking Time: 35 minutes
- Servings: 4
- Calories: 160 kcal
- Diet: Weight Watchers
- Course: Soup
- Preparation Time: 10 minutes
EQUIPMENT:
- Baking sheet
- Measuring spoons
- Large saucepan
- Blender
- Wooden spoon
- Ladle
- Soup bowls
- Baking paper
- Knife
- Cutting board
- Measuring cups
INGREDIENTS:
- 4 medium zucchini
- Half tsp salt
- 1 medium chopped onion
- Quarter tsp red pepper flakes
- 4 peeled garlic cloves
- Half cup crumbled cashew feta cheese
- 2 tbsp olive oil
- 4 cups low-sodium vegetable broth
- Half tsp dried thyme
- 2 tbsp chopped dill
- One tbsp lemon juice
- Quarter tsp black pepper
INGREDIENT NOTES:
ZUCCHINI:
- It is the main ingredient that gives a sweet taste when we roast. Zucchini blends well and gives a smooth soup without using heavy cream. You may use yellow summer squash as per your preference.
ONION:
- It provides a savory base to the soup and becomes naturally sweet after roasting. Onion gives depth and richness to every bite. You may use white onion, sweet onion, or shallots as an alternative.
LOW-SODIUM VEGETABLE BROTH:
- We use it to make the liquid base of this recipe. Vegetable broth controls the seasonings in the soup as well. Include regular vegetable as per your preference.
LEMON JUICE:
- This juice contains acidity that maintains the creamy feta. It makes the soup bright and enhances the flavors better. Use white wine vinegar as per your choice.
OLIVE OIL:
- Oil coats the vegetables to roast them properly and give golden edges. It provides healthy fats and a classic Mediterranean taste. You may use light vegetable oil as an alternative.
INSTRUCTIONS:
- First, include baking paper on the sheet & warm the oven to 425°F.
- Cut the zucchini into ½-inch thick rounds.
- Place one layer of the sliced zucchini, chopped onion, and peeled garlic on the sheet, then drizzle olive oil on them.
- Sprinkle black pepper, thyme, salt, and red pepper flakes on the vegetables.
- Toss the vegetables to coat them properly, then roast for 30 minutes.
- Put the roasted vegetables in the saucepan and pour in vegetable broth.
- Simmer the soup over a moderate flame and cook for five minutes.
- Turn off the flame and blend the soup to make it smooth.
- Add the soup back in the saucepan with crumbled cashew feta cheese, chopped fresh dill, and fresh lemon juice.
- Cook the soup gently for 3 minutes on low heat and stir frequently.
- Taste and adjust seasoning of the soup, then ladle it in the bowls.
- Lastly, garnish the bowls with extra cashew feta, chopped dill, black pepper, and red pepper flakes.
SERVING SUGGESTIONS:
BREAD:
- Whole Wheat Bread
- Whole Grain Dinner Rolls
- Multigrain Toast
- Garlic Whole Wheat Bread
SALADS:
- Vegan Greek Salad
- Arugula Lemon Salad
- Spinach Strawberry Salad
- Cucumber Tomato Salad
- Mixed Garden Salad
PROTEINS:
- Herb-Roasted Tofu
- Grilled Tempeh
- Crispy Chickpeas
- Baked Lentil Patties
- White Bean Salad
SANDWICHES:
- Roasted Vegetable Wrap
- Hummus and Cucumber Sandwich
- Grilled Vegetable Panini
- Avocado Tomato Sandwich
- Chicken Salad Wrap
GARNISHES:
- Extra Cashew Feta Cheese
- Fresh Dill
- Chopped Chives
- Fresh Parsley
- Toasted Pumpkin Seeds
- Cracked Black Pepper
- Red Pepper Flakes
- Lemon Wedges
TIPS:
- Roast the vegetables completely, then add them to the recipe to get the richest taste.
- Blend the soup well for an extra smooth and creamy texture.
- You may include extra vegetable broth to make the soup thinner.
- Reheat the soup on low flame to keep the feta from separating.
STORAGE INFORMATION:
FRIDGE:
- Cool the soup, then add it to the vessel to keep for 4 days.
FREEZER:
- You may freeze the recipe in the box for 90 days.
FAQs:
Is this soup good to prepare early?
- Yes, the taste gets better after chilling in the refrigerator.
Can I utilize frozen zucchini in this soup?
- Yes, you may drain it properly, then include it in the soup.
Is cashew feta good to exclude from this dish?
- Yes, the soup will be delicious even without using feta.
NUTRITIONAL INFORMATION:
Net Carbs: 8 grams
Iron: 1.4 mg
Total Carbs: 11 grams
Vitamin A: 1,200 IU
Fiber: 3 grams
Calcium: 170 mg
Protein: 7 grams
Calories: 160 kcal
Sodium: 500 mg
Potassium: 710 milligrams
