Zucchini and Broccoli Soup: A Comforting High-Protein Bowl

Description

This Zucchini and Broccoli Soup is a warm, velvety, high-protein bowl that’s perfect for lunch or dinner. Mildly sweet zucchini blends beautifully with earthy broccoli, while cannellini beans (or tofu/Greek yogurt variations) add a natural protein boost without compromising flavor. It’s creamy, nurturing, and surprisingly filling — all using simple, wholesome ingredients.

Servings

Serves: 4
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes

Ingredients

Soup Base

1 tbsp olive oil or butter

1 medium onion, chopped

3 garlic cloves, minced

3 medium zucchinis, chopped

2 cups broccoli florets

1 (15 oz) can cannellini beans, drained and rinsed (for protein & creaminess)

4 cups vegetable or chicken broth

1 tsp salt (adjust to taste)

½ tsp black pepper

½ tsp dried thyme (optional)

¼ tsp chili flakes (optional)

Finishing Options (choose one)

½ cup Greek yogurt (extra creaminess + protein)

OR ½ block silken tofu (for a dairy-free protein boost)

OR ¼ cup grated Parmesan (rich flavor, moderate protein)

Garnishes (optional)

Croutons

Toasted pumpkin seeds

A drizzle of olive oil

Fresh parsley or chives

Instructions

Sauté aromatics.
Heat olive oil in a pot. Add onions and cook until translucent (about 3 minutes). Add garlic and cook another 30 seconds.

Add vegetables.
Stir in zucchini and broccoli. Sauté 2–3 minutes to enhance flavor.

Add broth and beans.
Pour in broth and add the cannellini beans. Season with salt, pepper, thyme, and chili flakes.

Simmer.
Bring to a boil, reduce heat, and simmer uncovered for 12–15 minutes until vegetables are tender.

Blend.
Use an immersion blender or transfer to a blender. Blend until smooth and creamy.

Add finishing ingredient.
Stir in Greek yogurt, Parmesan, or silken tofu. Mix well until fully incorporated.

Taste and adjust.
Add more salt, pepper, or broth to reach your desired taste and consistency.

Serve warm.
Pour into bowls and add toppings if desired.

Chef’s Notes

The beans create a naturally creamy base — no heavy cream needed.

Zucchini blends incredibly well and prevents the soup from becoming too “broccoli-forward.”

The soup thickens as it cools; add a splash of water when reheating.

Pro Tips

For maximum protein: Use silken tofu or Greek yogurt + beans.

For extra flavor: Add 1 tbsp nutritional yeast or 1 tsp lemon juice at the end.

To make it greener: Add a handful of fresh spinach before blending.

For meal prep: This soup freezes well for up to 3 months.

For a chunky version: Blend only half the soup and mix it back in.

Nutritional Information (per serving, estimated)

With cannellini beans + Greek yogurt:

Calories: ~210

Protein: ~14–18g

Carbohydrates: ~24g

Fat: ~6g

Fiber: ~6g

Sugar: ~6g

Sodium: depends on broth used

Health Benefits

High Protein, Low Calories

Cannellini beans and Greek yogurt boost protein without relying on meat or whey.

Gut-Friendly Fiber

Zucchini, broccoli, and beans support digestion and promote fullness.

Immune Support

Broccoli provides vitamin C and antioxidants.

Great for Weight Management

Low in calories but highly satiating due to fiber + protein.

Anti-Inflammatory

Garlic and olive oil contribute anti-inflammatory compounds.

Frequently Asked Questions

1. Can I make this vegan?

Yes! Use silken tofu as the finishing ingredient and choose vegetable broth.

2. Can I skip the beans?

Yes, but protein content and creaminess will be lower. Increase tofu or add ⅓ cup soaked cashews instead.

3. How long does it keep?

Refrigerated: up to 4 days
Frozen: up to 3 months

4. Can I make it chunky instead of creamy?

Absolutely — blend only half, or mash the vegetables lightly with a wooden spoon.

5. Is this suitable for kids?

Yes. It’s mild, creamy, and easy to digest.

6. Can I use frozen broccoli or zucchini?

Yes! No need to thaw — simply add 2–3 minutes to cooking time.