Zucchini Basil Soup with White Tofu
ItalianSoupsone potquickcreamybudget friendly
12g protein
Recipe by Nikoleta · @surovadcerka
A kilo of zucchini, which is roughly what a garden produces in the week nobody wants any more of it. The tofu goes in raw at the blending stage and turns the whole thing creamy without cream, and takes the soup to 12 g of protein — unusual for a vegetable purée.
Give the shallots ten full minutes on medium. Not browned quickly on high heat, but slowly caramelised. That patience is the entire base flavour, and there's nothing else in here to cover for it if you rush.
Blend for a full three minutes. Zucchini skin and basil both need longer than feels reasonable to disappear completely, and a soup blended for one minute is noticeably grainier. Thirty minutes, four servings.
Ingredients
soup
- 3 tbsp Canola oil
- 125 g Shallots or white onion
- 15 g Garlic
- 1/4 tsp Chili flakes or chili pepper
- 1 kg Zucchini
- 700 g Vegetable broth
- 1 1/2 tsp Salt
- 1 pinch Black pepper
- 20 g Fresh basil leaves
- 200 g White tofu
- 20 g Lemon juice
- 1 tbsp Olive oil
Contains: celery, soy
How to make it
- Heat the rapeseed oil in a pot over medium heat.
- Once the oil shimmers, add the chopped shallot and sauté for about 10 minutes until golden. Keep the heat at medium so you don't burn the onion, but rather let it caramelize slowly.
- When golden, add the garlic and chili, sautéing and stirring for about a minute until everything becomes fragrant.
- Add the diced zucchini and vegetable broth.
- Bring the broth to a boil and cook the zucchini until tender, about 5-10 minutes.
- Pour everything from the pot into a blender, add the basil and tofu on top, and blend until smooth for about 3 minutes. Give it time to get completely creamy.
- After blending, taste the soup and add salt according to the saltiness of the broth. Add black pepper, lemon juice, and olive oil, then blend briefly again so all the flavors combine.
- You can serve the soup straight from the blender or return it to the pot and heat briefly.
- Serve the zucchini basil soup with fresh bread, basil, and a drizzle of olive oil.
Nutrition
280Calories
12 gProtein
18 gCarbs
19 gFat
4 gFiber
per serving
