Healthy Zucchini Potato Soup with Dill Recipe
This Healthy Zucchini Potato Soup with Dill is quick and easy using fresh or frozen zucchini and instant mashed potatoes. It's a healthy meatless zucchini soup that's hearty enough for a meal and perfect for a weeknight dinner or weekend lunch!
Servings 8 servings
Calories 169kcal
Ingredients
- 4 cups shredded zucchini about 2 medium zucchini
- 1 medium onion, chopped
- 4 fresh garlic cloves, minced
- 10 cups chicken broth
- 2 cups water
- ½ tablespoon dried dill
- 180 g package of Instant Mashed Potatoes/potato flakes About 1 ⅓ cups * I use Idahoan or Honest Earth (do not add anything, as per package directions, just the dry potato flakes)
- 1 cup non-fat sour cream
- 2 cups low-fat sharp cheddar cheese
- 3 tablespoon low-fat parmesan cheese
- 3 teaspoon fresh lime juice ( about ½ a medium lime)
Garnish (optional)
- fresh dill
- parmesan cheese
- shredded or sliced zucchini
- black pepper
Instructions
- Add chicken broth, garlic, onion, dill, zucchini and water to a medium pot.Bring to a boil, then reduce to medium-low and simmer for 15 minutes.4 cups shredded zucchini, 1 medium onion, chopped, 4 fresh garlic cloves, minced, 2 cups water, ½ tablespoon dried dill, 10 cups chicken broth
- Strain vegetables, while keeping the broth (set aside)Or remove vegetables with slotted spoon
- Puree vegetables in food processor until smooth.Alternatively, you can use an immersion blender to blend the vegetables into the broth.
- Return pureed vegetable mixture into broth and whisk.Add dry instant potatoes/potato flakes and whisk until dissolved.*If you don't like your soup as thick as this, don't add all the instant mashed potatoes at once. Add them to your desired thickness - you can always add more at the end. *Be sure to turn down to low heat immediately, as the potatoes will quickly bubble up and splatter. You can even remove the pot from the heat to add the next ingredients. Whisk in cheddar cheese, sour cream, parmesan cheese and lime juice. Keep whisking on low until everything is combined and cheese is melted180 g package of Instant Mashed Potatoes/potato flakes, 1 cup non-fat sour cream, 2 cups low-fat sharp cheddar cheese, 3 tablespoon low-fat parmesan cheese, 3 teaspoon fresh lime juice
- Remove from heat and serve.
Garnish
- Garnish with parmesan cheese, shredded or sliced zucchini and fresh dill.fresh dill, parmesan cheese, shredded or sliced zucchini
Notes
Expert Recipe Tips:
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- Use reduced‑sodium chicken broth. This prevents the soup from becoming too salty, especially since the instant potato flakes already add sodium.
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- Defrost and drain frozen zucchini well before blending. This ensures a smoother texture and prevents a watery soup.
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- Brown garlic and onions lightly to enhance sweetness and avoid bitterness. This adds depth to the flavor base.
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- Add potato flakes gradually to control the thickness. You can always add more, but it’s harder to fix if it gets too thick.
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- Reduce the heat after adding potato flakes to avoid splattering. The flakes thicken quickly and can bubble up.
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- Add lime juice at the end to brighten the flavor. If using concentrate, use only half the amount.
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- Puree the zucchini mixture thoroughly for a velvety texture. Straining or blending well ensures a smooth consistency.
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- Finish with garnishes like fresh dill, Parmesan, black pepper, or crispy onions. These add flavor and texture contrast.
Nutrition
Serving: 1.5cups | Calories: 169kcal | Carbohydrates: 21g | Protein: 12g | Fat: 5g | Saturated Fat: 3g | Polyunsaturated Fat: 0.2g | Monounsaturated Fat: 1g | Cholesterol: 14mg | Sodium: 1139mg | Potassium: 427mg | Fiber: 2g | Sugar: 5g | Vitamin A: 385IU | Vitamin C: 23mg | Calcium: 208mg | Iron: 1mg
