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4.43 from 7 votes

Easy Curried Zucchini Soup (Healthy + WW Friendly)

A simple and delicious creamy zucchini soup you can serve warm or chilled.
Prep Time10 minutes
Cook Time25 minutes
Total Time35 minutes
Course: Lunch, Soup
Cuisine: American
Keyword: creamy zucchini soup, curried vegetable soup, low fat zucchini soup
Servings: 4
Author: Martha McKinnon | Simple Nourished Living

Equipment

Ingredients

  • 2 teaspoons olive oil
  • 1 medium onion, chopped
  • Coarse salt
  • 2 garlic cloves, minced
  • 2 teaspoons curry powder
  • 1 1/2 pounds zucchini (about 3 medium), sliced 1 inch thick
  • 1 baking potato, peeled and cut into 1-inch chunks
  • 2 tablespoons sliced almonds, toasted, for garnish (optional)

Instructions

  • Heat oil in a large saucepan or soup pot over medium heat. Add onion and 1 tablespoon salt; cook, stirring occasionally, until the onion is soft, 4 to 5 minutes.
  • Add the garlic and curry powder and continue to cook, stirring constantly, until fragrant, about 1 minute.
  • Add zucchini, potato, and 4 cups water to the pot. Bring to a boil and then reduce the heat, and simmer until the vegetables are tender, 10 to 15 minutes.
  • In batches, puree soup in a blender (do not fill more than halfway) until smooth.
  • Taste and add more salt if needed; serve immediately, or let cool, and refrigerate in an airtight container until chilled.
  • Garnish with toasted almonds.

Notes

Serving size: 1/4th recipe without optional almonds
WW Points: 1
Check your WW Points for this recipe and track it in the WW app.
(Must be logged into WW on a smartphone or tablet.)
3 PointsPlus (Old plan)
 
Nutritional Estimates Per Serving (1/4th recipe - with almonds): 117 calories, 4.3 g fat, 18.4 g carb, 4.3 g fiber, 4.1 g protein
Weight Watchers PointsPlus: 4 (with almonds)

My Recipe Notes:

  • Creamy without cream: The potato is the secret to getting a smooth, creamy texture without adding dairy.
  • Flavor boost: I like to use vegetable broth instead of water for a richer flavor.
  • Blending tip: A high-speed blender like a Vitamix makes the soup extra silky, but an immersion blender works fine too.
  • Make ahead: This soup keeps well in the fridge for up to 4 days and can be frozen for 1–2 months. Reheat gently to preserve the texture.

Nutrition

Serving: 1/4th recipe - without almonds | Calories: 100kcal | Carbohydrates: 18g | Protein: 4g | Fat: 3g | Saturated Fat: 0.5g | Polyunsaturated Fat: 0.4g | Monounsaturated Fat: 2g | Sodium: 19mg | Potassium: 730mg | Fiber: 4g | Sugar: 6g | Vitamin A: 352IU | Vitamin C: 44mg | Calcium: 47mg | Iron: 1mg