Jenny's Raw Recipe Blog

Delightfully Creamy, Dairy-free Raw Soup

Posted on September 28 2013 | (3) Comments
Category:Easy Raw Meals

This month, I’ve been focusing on budget-friendly raw food ingredients that you can use to make delicious and surprisingly low-cost dishes.  In this post, I’m going to talk about zucchini, one of October’s most plentiful harvests.  This mild-tasting veggie is a great stand-alone side dish, an excellent addition to salads, and a wonderful crudité.  I especially like to use it in my raw Creamy Zucchini soup.

At the top of my demo, I explain what makes a 'good' soup vegetable and why zucchini and celery are at the top of my list. I’ll also show you what makes a 'good' raw food broth and why a having a light touch with seasonings is important.

The Secret to Dairy-Free Creaminess

There are no dairy products in this raw soup, despite its name.  As you’ll see in the video, smooth avocado adds the creaminess.  You'll be amazed at just how little avocado you need to create a thick, luxurious texture.  So even if you’re watching your calories, this is a great soup for you to enjoy. 

Not worried about weight gain?  Feeling indulgent?  I’ve got a tip for adding extra richness (and a few extra calories) that makes this soup even more delicious. 

Look Out Salt, There’s a New Seasoning in Town

There’s more to soup than broth and vegetables.  Without something to bring out their flavor, the taste would be somewhat bland.  In my demonstration, I’ll show you how to go beyond simple salt and pepper and talk about more unusual soup seasonings, including citrus juice and mellow white miso.

Miso, a classic Asian ingredient, gives the soup a rich depth of flavor that far surpasses what you can achieve with salt or even stock or bouillon.

Raw Soup by the Numbers

Raw soups are a great way to get more greens into your diet.  They're much faster to make than cooked soups, too, which is one of the reasons I love them so much. Cream of Zucchini Soup is one of my favorite raw soups, with a refreshing taste I never grow tired of. 

Traditional home-made Cream of Zucchini Soup is loaded with cholesterol and dairy fat.  Commercial brands and the version you might have in a restaurant have “mystery ingredients” like stabilizers and preservatives, not to mention a ton of sodium to add taste to vegetables that have had the flavor cooked right out of them.

When you review the “nutrition facts,” I bet you’ll find my raw version even more appealing:

Calories per serving: 140

Protein: 3 grams

Fat: 12 grams

Carbohydrates: 5 grams

Fiber: 5 grams

Sodium: 365 mgs

Cholesterol: 0

I conclude my demonstration with tips on how to serve Creamy Zucchini Soup chilled, at room temperature, or even gently warmed. I also show you some plating ideas and suggestions for garnishes to finish it to perfection.

Get the recipe for Creamy Zucchini Soup and try it tonight. 

Let me know what you think of it.  Post your reviews in the comments section below...and please be sure to let our community know about any variations you’ve tried to make my soup uniquely yours.

Related Recipes: Cream of Zucchini Soup

Previous Comments

On September 30, 2013 .(JavaScript must be enabled to view this email address) said...

Thanks for this awesome recipe. I love zucchini and avocado

I use Braggs Liquid Aminos instead of salt

Visit my blog glendathegoodfoodoe on wordpress

On October 19, 2013 .(JavaScript must be enabled to view this email address) said...

I have tried some of your recipes and just love them.
I have two questions about this zucchini soup.
1.  Where can I find the mellow white miso?  I live in a small city and am unsure where to look for this.
2.  I am allergic to celery. What could I replace it with in the recipe that would still work well with this soup?
Thank you so much.

On October 19, 2013 .(JavaScript must be enabled to view this email address) said...

Hi Judy,

You should be able to find mellow white miso (or any other type of miso, which will work, too) at any natural food or health food store. Even a regular grocery store, in the Asian section, may have it.

You can leave the celery out, and just add a little extra zucchini. Or you could replace it with a little cucumber or romaine lettuce.


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