Creamy zucchini soup with sesame

Creamy zucchini soup with sesame: a delicious and healthy recipe

Often, we crave a quick and comforting meal, and the creamy zucchini soup with sesame fits this description perfectly. Not only is it rich in nutrients, but it is also very easy to prepare, quickly becoming a family favorite. The zucchini, with its subtle flavor, is combined with tomatoes and a splash of sesame, adding an extra layer of flavor and texture.

Preparation time: 15 minutes
Cooking time: 25 minutes
Total time: 40 minutes
Servings: 4

Ingredients needed:
- 500 g zucchini (about 2-3 medium zucchinis)
- 3 tablespoons olive oil (or corn/sunflower oil, as preferred)
- 4 tablespoons flour
- 1 cup peeled tomatoes in tomato juice (about 240 ml)
- Greens (parsley, dill, or basil, to taste)
- Salt (to taste)
- Pepper (to taste)
- Sesame seeds (for decoration)

Preparing the ingredients:
To achieve a perfect creamy zucchini soup with sesame, it is essential to choose fresh zucchinis with a firm texture. Smaller zucchinis are usually juicier and have fewer seeds. If you prefer to keep the skin, make sure to wash it well to remove any pesticides.

Step by step:

1. Preparing the zucchinis:
Start by washing the zucchinis under cold running water. If you decide to peel them, remove the skin with a peeler. Cut the zucchinis into cubes of about 2-3 cm to cook evenly. In a large pot, add water and a teaspoon of salt. Bring the zucchinis to a boil for about 10-15 minutes until they become soft.

2. Browning the flour:
In a separate pan, add the 3 tablespoons of oil and heat it over low heat. When the oil is warm, add the 4 tablespoons of flour. Stir constantly to avoid lumps. The flour should become slightly golden, which will add a special flavor to the soup. Once browned, turn off the heat and gradually add water from the pot where the zucchinis boiled, stirring continuously. Let it simmer for 5 minutes.

3. Adding the ingredients:
Once the zucchinis are cooked, drain them and add them to the pot with the flour. Also add the peeled tomatoes in juice, then mix well. If you prefer a smoother texture, you can use a blender to puree the ingredients until they become a homogeneous cream.

4. Seasoning:
Add the finely chopped greens (parsley or dill) and season with salt and pepper to taste. Let the soup simmer over low heat for 5-10 minutes for the flavors to combine.

5. Serving:
Once the soup is ready, you can serve it hot, decorated with toasted sesame seeds for an extra crunch and flavor. If desired, you can also add croutons to make the meal more filling.

Chef's tip:
For a more intense flavor, you can add a crushed garlic clove while browning the flour. Additionally, the soup pairs perfectly with a slice of toasted bread or a fresh green salad on the side.

Nutritional benefits:
Zucchinis are an excellent source of vitamins and minerals, being rich in vitamins A, C, K, and potassium. They also have a low-calorie content, making them ideal for a balanced diet. The creamy zucchini soup with sesame is low in calories, with approximately 150-200 calories per serving, depending on the added ingredients.

Possible variations:
This recipe is very versatile. You can experiment by adding other vegetables, such as carrots or potatoes, to enrich the flavor. You can also use coconut milk instead of water for a creamier version.

Frequently asked questions:

1. Can I use frozen zucchinis?
Yes, frozen zucchinis can be used, but it is best to thaw and drain them of excess water before cooking.

2. How can I make this soup vegan?
This recipe is already vegan, but make sure to use vegetable oils and not add cheese or dairy products.

3. Can the soup be stored?
Yes, the creamy zucchini soup can be stored in the refrigerator for 3-4 days. You can reheat it in the microwave or on the stove.

4. What other recipes does this soup pair well with?
The creamy zucchini soup can be served alongside a savory tart or a grilled vegetable sandwich. It also pairs well with a refreshing drink, such as lemonade or iced tea.

Wishing you happy cooking and enjoy your creamy zucchini soup with sesame! This dish will not only warm your soul but will also bring a touch of health to every bowl.

 Ingredients: 500 g zucchini, 3 tablespoons of oil (olive, corn, sunflower, etc.), 4 tablespoons of flour, 1 cup of peeled tomatoes in tomato juice, salt, pepper to taste.