Pin There are soups that warm you from the inside out — and then there is this Green Detox Vegetable Soup with Zucchini and Peas. Vibrant, nourishing, and impossibly fresh, it brings together the very best of the garden in a single bowl. Whether you are looking to reset after a rich weekend, fuel a busy weekday, or simply enjoy something that feels as good as it tastes, this soup delivers on every count. Packed with zucchini, peas, broccoli, spinach, and a bright lift of lemon, it is vegan, gluten-free, and low in fat — yet deeply satisfying.
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This soup has the soul of a classic purée and the energy of a green smoothie — only far more satisfying. The base begins with a gentle sauté of leek, celery, and garlic, coaxing out their sweetness before the heartier vegetables join in. A tender potato adds body, while zucchini, broccoli, and peas bring that unmistakable garden freshness. Baby spinach, stirred in at the last moment, keeps its vivid colour and delicate flavour. Once blended to a silky cream, a squeeze of lemon and a handful of chopped herbs transform the pot into something truly special. It is the kind of recipe you return to again and again.
Ingredients
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- Fresh Vegetables
- 2 medium zucchinis, diced
- 1 cup green peas (fresh or frozen)
- 1 cup broccoli florets
- 1 cup baby spinach
- 1 small leek, white and light green part only, sliced
- 1 celery stalk, diced
- 1 small potato, peeled and diced
- Aromatics & Flavor
- 2 garlic cloves, minced
- 1 tablespoon extra virgin olive oil
- 1 liter (4 cups) low-sodium vegetable broth
- 1/2 teaspoon sea salt, or to taste
- 1/4 teaspoon freshly ground black pepper
- 1/4 teaspoon ground cumin
- Zest and juice of 1/2 lemon
- 2 tablespoons chopped fresh parsley
- 2 tablespoons chopped fresh mint (optional)
Instructions
- Step 1 — Sauté the aromatics
- Heat the olive oil in a large pot over medium heat. Add the leek, celery, and garlic; sauté for 3–4 minutes until soft and fragrant but not browned.
- Step 2 — Add the vegetables
- Add the potato, zucchini, broccoli, and peas to the pot. Stir and cook for 2 minutes.
- Step 3 — Simmer
- Pour in the vegetable broth, salt, pepper, and cumin. Bring to a boil, then reduce heat, cover, and simmer for 12–15 minutes, until all vegetables are tender.
- Step 4 — Add the spinach
- Add the spinach and cook for 2 more minutes, until wilted.
- Step 5 — Blend
- Remove from heat. Using an immersion blender (or a regular blender in batches), purée the soup until smooth and creamy.
- Step 6 — Season and finish
- Stir in the lemon zest, lemon juice, parsley, and mint (if using). Taste and adjust seasoning if needed.
- Step 7 — Serve
- Serve hot, garnished with extra herbs and a drizzle of olive oil if desired.
Zusatztipps für die Zubereitung
Für eine besonders cremige Konsistenz können Sie vor dem Pürieren 1/4 Tasse ungesüßte Kokosmilch in den Topf geben — das verleiht der Suppe eine sanfte Fülle, ohne die frische Note zu überdecken. Achten Sie beim Kauf der Gemüsebrühe darauf, dass diese natriumarm ist und keine versteckten Gluten oder Milchbestandteile enthält, um alle Diätanforderungen zu erfüllen. Wer die Suppe im Voraus zubereitet, sollte Zitronensaft und Kräuter erst unmittelbar vor dem Servieren einrühren, damit die Aromen frisch und lebendig bleiben.
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Varianten und Anpassungen
Diese Suppe lässt sich wunderbar an den eigenen Geschmack anpassen. Wer eine noch sämigere Textur möchte, rührt vor dem Pürieren 1/4 Tasse ungesüßte Kokosmilch ein. Für zusätzlichen Biss eignen sich geröstete Kürbiskerne als Topping, oder ein Klecks veganer Joghurt für eine cremige Garnitur. Die frische Minze ist optional, rundet aber das Aroma herrlich auf — wer keine Minze mag, kann stattdessen mehr Petersilie verwenden. Auch Erbsen lassen sich je nach Saison durch frische Bohnen ersetzen.
Serviervorschläge
Diese grüne Detox-Suppe schmeckt am besten frisch und heiß, direkt aus dem Topf. Garnieren Sie sie mit einem Schuss hochwertigem Olivenöl, frisch gehackter Petersilie oder Minze und einem Hauch Zitronenzeste für ein elegantes Finish. Als Beilage passt eine Scheibe Vollkornbrot hervorragend, das die cremige Suppe wunderbar aufnimmt. Für ein leichtes Abendessen oder einen eleganten Mittagstisch harmoniert die Suppe auch mit einem gekühlten Sauvignon Blanc.
Pin Simple, seasonal, and full of life — this Green Detox Vegetable Soup with Zucchini and Peas is proof that eating well does not mean sacrificing flavour or satisfaction. At just 120 calories per serving and ready in under 40 minutes, it fits effortlessly into any routine. Make a big batch on Sunday, and you have nourishing lunches ready for the week. Share it with friends as a starter, or savour it solo as a quiet, restorative meal. However you enjoy it, this bowl of vibrant green goodness is always a good idea.
Recipe Questions & Answers
- → What vegetables are featured in this soup?
Zucchini, green peas, broccoli, baby spinach, leek, celery, and potato form the fresh vegetable base.
- → How is the soup thickened and made creamy?
The cooked vegetables are puréed until smooth, creating a creamy consistency without dairy.
- → Can this soup be made spicier or more flavorful?
Yes, adjust seasonings like cumin, black pepper, and fresh herbs, or add spices to suit your taste.
- → What are some suggested garnishes or additions?
Toasted pumpkin seeds, a swirl of dairy-free yogurt, or extra fresh herbs enhance texture and flavor.
- → Is this soup suitable for special diets?
Yes, it is vegan, gluten-free, and low fat, making it suitable for many dietary preferences.
- → How long does preparation and cooking take?
Preparation takes around 15 minutes, with 20 minutes cooking time, totaling approximately 35 minutes.
