Sweet Potato & Zucchini Soup


Reprinted with permission from Healthy Helpings by Norene Gilletz


I developed this quick and easy recipe one day from ingredients on hand.  The onions are "sautéed" in water and the olive oil is added at the end of cooking for maximum flavor, minimum fat.


Food Editor's Notes:  I needed a good vegetarian soup to prepare for guests coming over in a few hours and I was so happy to find this in Norene's wonderful cookbook.  I have to admit that I am not that strict with fats, so I sautéed the onions in the olive oil, but otherwise followed the directions indicated.  This is a thick, filling, delicious soup (I didn't add any additional liquid, but you can if you like it thinner) which I found different than others in this genre.  I've had soups with potatoes and butternut squash, but none with sweet potatoes and zucchini.  It was a nice combination that I would definitely make again.  It will be great on a cold, wintry day and is also perfect for Passover, either as a first course to a big meal or as a supper unto itself, perhaps with a green salad.  An added plus: this can be made in advance and frozen.




2 onions, chopped

1/4 cup water

2 sweet potatoes, peeled & cut into chunks

3 potatoes, peeled & cut into chunks

2 zucchini, cut into chunks (do not peel)

4 cups water or vegetable broth

Salt & pepper, to taste

1 teaspoon olive oil

1 tablespoon minced fresh dill (or 1 teaspoon dried)


1.  Combine chopped onions with water in a large saucepan.  Cook on high heat until water has mostly evaporated and onions are soft, about 5 minutes.  Add remaining vegetables, water, salt and pepper.  Bring to a boil, reduce heat and simmer partially covered for 20 to 25 minutes, until vegetables are soft, stirring occasionally.  Stir in olive oil and dill; simmer 3 or 4 minutes longer.


2.  Puree soup to desired texture (or mash the vegetables right in the pot with a potato masher to make a somewhat smooth mixture with a few small chunks.)  If necessary, thin with a little extra water.  (Skim milk is also good.)  Adjust seasonings to taste.


Yield: 6 servings.  Reheats or freezes well.


165 calories per serving, 1.2 g fat (0.2 g saturated), 0 mg cholesterol, 3 g protein, 37 g carbohydrate, 20 mg sodium, 525 mg potassium, <1 mg iron, 4 g fiber, 38 mg calcium.


Norene Gilletz is the leading author of kosher cookbooks in Canada.  She is a culinary consultant, cooking teacher/lecturer, cookbook author, and freelance food writer, focusing on healthy cooking.  Norene's Healthy Kitchen (Whitecap Books, 2007) is her latest cookbook, several of which are among this Food Editor's all-time favorites.  Visit Norene's web site, www.gourmania.com, for information on her cookbooks and ordering instructions, plus more recipes and lots of helpful hints and food-related resources.  Highly recommended!


Sweet Potato & Zucchini Soup