Cooked with creamy coconut milk and anti-inflammatory turmeric spice, this zucchini soup is healing and nutritious, perfect for those with digestion or gut-health issues or simply looking for a light yet satisfying meal. It’s paleo, vegan, gluten-free, keto and Whole30 friendly.
About Turmeric Zucchini Soup
This is a very light zucchini soup. I would even call it gentle. Not in flavour – it’s actually quite robust, aromatic and a little tropical – but in its effect on your digestive tract. It’s a great meal if you’re feeling a little heavy or have been overeating meat or sweet treats.
The soup is full of gut-loving prebiotics – garlic and onion; satiating fats from coconut milk; and gorgeous zucchini (summer squash, courgette) for a little vitamin C boost.
Plus, it’s infused with turmeric spice that has many amazing health benefits: from anti-inflammatory to cancer-fighting properties. I’ve been using turmeric for many years but sometimes even I forget how good it is. So, this lovely soup is my tribute to turmeric…and zucchini, because it’s in season.
All in all, it’s a very tasty and nutritious soup. I had two bowls today! It’s also very, very, very easy to make. So don’t wait up, go and get some zucchini and coconut milk and get cooking. Find more healthy soup recipes here.
You might also like:
- Turmeric Chicken & Kale Superfood Salad
- Zucchini Juice Tonic With Ginger & Lemon
- Paleo Mongolian Chicken With Zucchini Noodles
- Cleansing Spinach & Leek Soup
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Ingredients
- 1 tablespoon coconut oil olive oil or ghee
- 1 large onion diced
- 1/2 teaspoon sea salt
- 2 medium zucchini about 500 g / 1 lb, diced into cubes
- 3 cloves garlic diced
- 2 teaspoons turmeric powder
- 1 teaspoon mild curry powder
- 1/4 teaspoon white pepper black is also okay
- 1 cup vegetable stock or water with 1/2 vegetable stock cube
- 1 cup coconut milk shake the can of coconut milk well before using
- 1 teaspoon fish sauce replace with Tamari for a vegan version
- Juice of 1/2 small lime about 2 tablespoons
- Fresh coriander/cilantro for garnish
Instructions
- Heat the ghee or oil in a medium saucepan over medium heat. Add the onion and sauté for 4-5 minutes, stirring a few times, until softened and golden.
- Add salt, zucchini and garlic and stir through the onion. Then add the turmeric, curry powder and pepper and stir through a few times to release the aromas.
- Add the stock, coconut milk and fish sauce and stir through. Bring to boil, then turn the heat down to low. Cook for 10 minutes, simmering and covered with a lid.
- Finally, add the juice of 1/2 lime and stir through. Serve with a few fresh coriander leaves on top.
Notes
Nutrition
Just made this soup for lunch. Its gorgeous. My new favourite ?
Glad you enjoyed it!
Delicious!
Made this today. Excellent.
Made this for dinner, best zucchini soup I ever had! Thanks a lot for sharing!
Thank you Claire 🙂 I’m glad you liked it. It does take people by surprise.
Turmeric is not good for everyone…the jury is still out on that. As a breast cancer survivor who had hormone receptor positive csncer,(estrogen & progesterone), I have been cautioned on using this ingredient because it can elevate those hormones. This can trigger cancer cell growth instead of being an anticancer proponent. Please do more research if you have had a hormone related breast cancer or a cancer!
Thanks for your insight, Sue.
Could I substitute broth instead of stock?
Yes, absolutely! Even better, if you ask me.
I’m just cooking this the second time, it is delicious!! 😀 Thanks so much!!
I have Sam’s choice bone broth! It says on box not to boil? Can you tell me why it can’t be boiled??
To be honest, I am not sure. Have you tried contacting them and asking why? I can’t see why you couldn’t boil it.
Wonderful! I just made it for my mom and me and it is a winner for sure. I cooked the zucchini quite a bit before adding in the liquid and when I added the liquid, it was ready to eat very quickly. Thank you for the great recipe!
This recipe calls for ghee and fish sauce… these are not vegan items
This recipe is vegan friendly, which means it can easily be made with plant-based ingredients only. Replace ghee with olive oil or coconut oil and omit the fish sauce or replace it with some Tamari sauce or coconut aminos, or regular soy sauce.
I just made this tonight, had everything but only one zucchini and I think it was still great. Has a little kick to it, but not too much. I recently started back on Paleo after a year + hiatus and look forward to trying more of your recipes, thanks!
Thanks Susan, glad you enjoyed it and welcome back!
Honestly one of the best soups I have ever made. Zucchini! Whoda thunk? Also made your prawn and cashew recipe this past week. I don’t know how you keep doing it, but I sure hope you don’t quit.
Thanks Jerry! I was very pleased with the soup considering it was a bit of a fridge surprise meal.
Sounds yummm! Thank you for sharing this anti-inflammatory receipe, we all need some but don’t look at food as a solution as often as we should!
Welcome!
Wonderful. Too delicious. One of those dishes that take you far away. Also very satisfying.
Thanks, Karma.
Delicious!! After a couple of heavy drinking & eating days over Christmas in Munich this was required. I was craving some nourishment and this ticked the box.
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I have been making this recipe for so long that I thought I should rate it. We loooove this soup. It is delicious and so quick and easy to throw together. I make this a few times a week in winter and never get sick of it. Thanks for sharing such a great recipe.
Thanks so much, Jo 🙂
I love this recipe. It’s easy and tasty.
Do you have the nutritional info somewhere? I searched and searched but couldn’t find it. I made it and it’s delicious- but I need to track it and report it to my nutritionist… and don’t have all the info.
Hey Lisa,
I don’t have the info on the site (it’s on my to-do list at some stage). You can copy and paste the ingredients into My Fitness Pal nutrition calculator quite easily and get all the numbers you need.
Great soul food soup – make and freeze in portions for work lunches. Terrific
MAde this soup and it has been such a hit. Delicious
Thank you, I am happy you liked it.
Thanks for this lovely recipe! I made it today. It yummy!
My pleasure, Annette. Glad you liked it!
Made many times!!! Changes: No fish sauce, cucumbers in addition to zucchini and chicken. We also add way more turmeric. Best soup ever!
Thanks, Will. I would never have thought of adding cucumber but good to know that works here as well.
My new favorite! Great recipe, easy to follow as I cooked. I used a yellow squash instead of such, added 1/2 more onion, 1 tsp of curry, 1 tsp freeze-dried ginger (NOT powder), I used a whole can of Trader Joes coconut cream, and simmered it without the lid to make it thicker. I tossed in a big handful of kale for a few minutes. HEAVEN!!! Thank you!
Thanks, Cristal. So happy you like it!!! Love the addition of kale, too. Irena
I’ve made this before and love it! Craving it today, but I only have almond milk on hand. Would that work?
Probably not, won’t have the creaminess nor the flavour you’re after.
The list of ingredients do not show GHEE but it is in the instructions.? How much do you use?
1 tablespoon ghee or oil (sorry, was meant to say ghee next to coconut oil or olive oil in ingredients).
Hi just wondering if i use white, or yellow onion?
You can use either, I like using yellow (white inside, brown skin on the outside, I never know what people call that one, different in US/OZ).
Beautiful soup. Will definitely be making again! Lily
Thank you 🙂
Delish! I used Red Boat Fish Sauce. Will share with some Thai friends who are great cooks and think they will like it, too.
QUESTION: Will this lend itself to freezing? Please let me know if you have ever done so. Thanks.
Hey Susan, sorry for the late reply. Yes, this should freeze okay. You can leave out the coconut and add it in when it’s defrosted so it doesn’t curdle, although works fine with curries so should be okay in a soup as well.
I was thinking of trying a zucchini soup and googled and found yours, the best one I’ve seen – OMG, it looks amazing, not all pureed. Can’t wait to make this. Thank you.
I love it with some zucchini chunks in, adds a bit of extra fibre.
Delicious, healthy and satisfying. I make this once a week and sometimes add ginger, chicken and Basil serve over quinoa to make it heartier. Doesn’t need all the extras though. Delicious as is from this recipe. Thank you!
Thank you, love the idea of adding some quinoa or chicken for extra protein.
Gorgeous crowd pleaser!
I tried this because I had courgettes to use up
The whole family absolutely loved it!
I’m making double this time!
Thanks, Claire 🙂 Glad they all enjoyed it.
I love it! Super quick, easy and soooo good!
Delicious, healthy and easy. My family loves it and I cook this once a week! I add carrots and celery with the onion and leftover shredded chicken. It’s the best!
The whole family loved this soup! We pureed it, because otherwise the 4 year old would be trying to pick out all the zucchini.
Tried this for lunch. Didn’t have quite enough zucchini so used some broccoli and cauliflower as well. Fabulous!