Experience the delight of a simple, rustic soup with a twist. This Zucchini, Arugula, and White Bean Soup recipe brings together a medley of flavors and textures that complement each other perfectly. Light and refreshing zucchini, peppery arugula, and creamy white beans all come together in a savory broth. This recipe is a refreshing and nutritious meal that can be whipped up in no time.
While most of these ingredients are commonly found in home pantries, do note the inclusion of arugula. Known for its peppery flavor, arugula may not be a staple in every household. If you're heading to the supermarket, make sure to pick up a fresh bundle of arugula from the salad greens section.
Ingredients for Zucchini, Arugula and White Bean Soup
Olive oil: Used to sauté the base ingredients, it adds a depth of flavor to the soup.
Garlic: Gives a savory depth to the soup.
Onion: Provides a sweet and tangy flavor base for the soup.
Zucchini: Adds a refreshing taste and texture to the soup.
Chicken broth: Forms the base of the soup, providing a rich and hearty flavor.
White beans: Gives the soup its creaminess and adds a source of protein.
Bay leaf: Adds a subtle touch of bitterness to balance the flavors.
Fresh thyme: Adds an earthy, slightly minty flavor to the soup.
Salt: Enhances the flavors of the other ingredients.
Black pepper: Adds a spicy kick to the soup.
Arugula: Provides a peppery flavor and leafy texture to the soup.
Parmesan: Adds a cheesy, nutty finish to the soup.
One reader, Heinrik Ellis says:
This zucchini, arugula, and white bean soup recipe is a game-changer! The flavors are so fresh and vibrant. The combination of the zucchini and arugula gives it a unique taste, and the white beans add a nice creaminess. It's healthy, hearty, and absolutely delicious. I highly recommend giving it a try!
Cooking Techniques for Zucchini, Arugula and White Bean Soup
Sauteing the vegetables: In a saucepan over medium-high heat, heat the oil and saute the garlic, onion, and zucchini for 5 to 6 minutes until the onions are translucent and the zucchini is slightly browned.
Simmering the soup: After adding the chicken broth, white beans, bay leaf, thyme, salt, and pepper, bring the mixture to a boil. Then, reduce the heat to medium-low and let it simmer for at least 10 minutes.
Blending the soup: After adding the arugula and cooking for an additional 3 minutes, use an immersion blender to puree the soup until smooth.
Seasoning the soup: Once the soup is pureed, return it to the saucepan and adjust the seasoning with salt and pepper as needed.
Serving the soup: Serve the soup drizzled with extra olive oil, cream, and/or sprinkled with parmesan.
How To Make Zucchini, Arugula & White Bean Soup
The subtle flavors of zucchini, garlic, and onions in this white bean soup complement the punchy and peppery arugula perfectly, making a delicious dish.
Serves:
Ingredients
- 1tbspolive oil
- 6clovesgarlic,minced
- onion,half, diced
- 1zucchini,ends removed and diced
- 3cupschicken broth
- 1canwhite beans,drained
- 1bay leaf
- 2sprigsfresh thyme,(or about ½ tsp dried thyme)
- 1tspkosher salt
- ½tspfreshly ground black pepper
- 3cupsbaby arugula
- ¼cupparmesan,freshly grated
Instructions
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Heat oil in a saucepan over medium-high heat. Add garlic, onion and zucchini, and saute for 5 to 6 minutes or until onions are translucent and zucchini is slightly browned.
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Add chicken broth, white beans, bay leaf, thyme, salt and pepper. Bring to a boil. Then reduce heat to medium-low and let simmer for at least 10 minutes.
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Add arugula and continue cooking for another 3 minutes. Then puree the soup using an immersion blender.
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Return to saucepan and season with salt and pepper as needed.
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Serve drizzled with extra olive oil, cream, and/or sprinkled with Parmesan.
Nutrition
- Calories: 580.13kcal
- Fat: 17.10g
- Saturated Fat: 5.45g
- Monounsaturated Fat: 8.51g
- Polyunsaturated Fat: 2.06g
- Carbohydrates: 73.09g
- Fiber: 13.76g
- Sugar: 9.30g
- Protein: 35.82g
- Cholesterol: 23.44mg
- Sodium: 1736.20mg
- Calcium: 476.01mg
- Potassium: 1866.77mg
- Iron: 9.67mg
- Vitamin A: 72.00µg
- Vitamin C: 27.51mg
Expert Tip for Perfecting This Soup Recipe
When sautéing the garlic, onion, and zucchini, ensure you stir frequently to prevent them from burning. The goal is to achieve a golden brown color on the zucchini and a translucent appearance on the onions. This process, known as caramelization, enhances the flavors and sweetness of the vegetables, adding depth to your soup. Also, when pureeing the soup, make sure to remove the bay leaf and thyme sprigs beforehand to avoid any unpleasant texture in your soup.
Time-Saving Tips for Preparing This Soup Recipe
Prep ahead: Chop and measure all your ingredients in advance to streamline the cooking process.
One-pot wonder: Opt for recipes that require minimal dishes and cook everything in one pot for easy cleanup.
Use canned: Utilize canned ingredients like beans and tomatoes to save time on prep work.
Batch cooking: Make a large batch of soup and freeze individual portions for quick and convenient meals later.
Kitchen organization: Keep your kitchen organized to easily locate ingredients and cooking tools, saving time and reducing stress.
Efficient multitasking: Plan your cooking process to multitask efficiently, such as chopping vegetables while something is simmering.
Substitute Ingredients For Zucchini, Arugula & White Bean Soup Recipe
zucchini - Substitute with yellow squash: Yellow squash has a similar texture and flavor to zucchini, making it a suitable substitute in the soup recipe.
arugula - Substitute with baby spinach: Baby spinach can provide a similar peppery and slightly bitter flavor to the soup as arugula.
white beans - Substitute with cannellini beans: Cannellini beans have a creamy texture and mild flavor, making them a great alternative to white beans in the soup recipe.
chicken broth - Substitute with vegetable broth: Vegetable broth can be used as a substitute for chicken broth to make the soup vegetarian-friendly.
parmesan - Substitute with pecorino Romano: Pecorino Romano cheese has a similar salty and nutty flavor to parmesan, making it a suitable substitute in the soup recipe.
Presentation Ideas for Zucchini, Arugula and White Bean Soup
Elevate the plating: Present the soup in a shallow bowl, ensuring the vibrant colors of the zucchini and arugula are showcased beautifully.
Garnish with a drizzle of olive oil: Add a delicate swirl of high-quality olive oil to enhance the flavors and add a touch of elegance to the dish.
Sprinkle with freshly grated parmesan: Generously sprinkle the soup with parmesan to provide a rich umami flavor and a luxurious finishing touch.
Add a touch of cream: Use a small spoon to create a beautiful, artistic drizzle of cream on the surface of the soup for a visually stunning effect.
Serve with artisanal bread: Accompany the soup with warm slices of crusty bread to provide a delightful contrast in texture and flavor.
Garnish with a sprig of fresh thyme: Place a small, carefully selected sprig of fresh thyme on top of the soup to add a pop of color and a hint of earthy aroma.
Use a fine dining spoon: Serve the soup with a polished, elegant spoon to elevate the dining experience and showcase attention to detail.
Present in a sophisticated manner: Ensure the presentation is clean, precise, and visually appealing, reflecting the sophistication and artistry of a Michelin-starred dish.
Essential Kitchen Tools for Making This Soup
- Saucepan: A deep cooking pan with a handle and often a lid, used for cooking soups, sauces, and other liquids.
- Immersion blender: A handheld kitchen appliance used for blending and pureeing ingredients directly in the cooking pot or container.
- Cutting board: A durable board used to protect surfaces when cutting or chopping ingredients.
- Knife: A sharp tool used for cutting and preparing ingredients.
- Measuring cups and spoons: Utensils used to measure precise amounts of ingredients for recipes.
- Grater: A kitchen tool used to grate ingredients such as cheese or vegetables.
- Wooden spoon: A sturdy cooking utensil used for stirring and mixing ingredients.
- Ladle: A long-handled spoon with a deep bowl for serving soups and stews.
- Can opener: A tool used to open cans and tins.
- Cooking pot: A large, deep container with a handle and often a lid, used for cooking on the stovetop.
Storage and Freezing Guidelines for Zucchini, Arugula and White Bean Soup
Let the zucchini, arugula and white bean soup cool completely before storing or freezing. This will prevent condensation from forming and potentially spoiling the soup.
For short-term storage, transfer the cooled soup to an airtight container and refrigerate for up to 4-5 days. The flavors will meld together and intensify over time, making the soup even more delicious.
If you plan to freeze the soup, consider the following tips:
- Use freezer-safe containers or resealable bags designed for liquid storage. Leave some headspace at the top to allow for expansion during freezing.
- Portion the soup into individual serving sizes for convenient thawing and reheating later.
- Label the containers or bags with the date and contents to keep track of your frozen inventory.
- Zucchini, arugula and white bean soup can be frozen for up to 3 months without significant loss of quality.
When you're ready to enjoy the frozen soup, thaw it overnight in the refrigerator. If you're in a hurry, you can also thaw the soup in the microwave using the defrost setting.
Reheat the thawed soup gently in a saucepan over medium-low heat, stirring occasionally. Avoid boiling the soup, as it may affect the texture and flavor of the zucchini and arugula.
If the soup appears too thick after thawing and reheating, you can thin it out with a little chicken broth or water until it reaches your desired consistency.
Taste the reheated soup and adjust the seasoning if needed. You may want to add a squeeze of fresh lemon juice or a sprinkle of parmesan cheese to brighten up the flavors before serving.
The Best Ways to Reheat Leftover Soup
To reheat leftover zucchini, arugula and white bean soup, start by transferring the desired portion into a microwave-safe bowl. Cover the bowl with a damp paper towel to prevent the soup from drying out during the reheating process. Microwave on high for 1-2 minutes, stirring occasionally, until the soup is heated through.
Alternatively, you can reheat the soup on the stovetop. Pour the desired amount into a saucepan and heat over medium-low heat, stirring frequently. If the soup appears too thick, add a splash of chicken broth or water to thin it out. Heat until the soup is simmering and warmed through, about 5-7 minutes.
For a creamier texture, consider blending the reheated soup with an immersion blender or in a regular blender. This will help to re-emulsify the ingredients and create a smooth, velvety texture. If using a regular blender, be cautious when blending hot liquids and work in small batches, allowing steam to escape to prevent pressure buildup.
To add a fresh twist to your leftover soup, consider garnishing it with a dollop of sour cream, a sprinkle of freshly grated Parmesan cheese, or some crispy croutons. A drizzle of high-quality olive oil or a squeeze of fresh lemon juice can also brighten up the flavors.
If you find that the arugula has wilted or lost its texture during storage, you can revive it by adding a handful of fresh arugula leaves to the reheated soup just before serving. The heat from the soup will gently wilt the fresh arugula, adding a pop of color and a slight peppery flavor to the dish.
Interesting Trivia About Zucchini, Arugula and White Beans
Zucchini, arugula and white bean soup is a nutritious and delicious dish that is high in fiber and packed with vitamins and minerals.
Budget-Friendly: Making Zucchini, Arugula and White Bean Soup at Home
This zucchini, arugula and white bean soup recipe is highly cost-effective for households. The ingredients are affordable and readily available, making it a budget-friendly option. The overall verdict for this recipe is 9/10, given its nutritional value, flavor, and simplicity. The approximate cost for a household of 4 people is around $12, making it an economical choice for a wholesome meal.
Is This Soup Recipe Healthy or Unhealthy?
This zucchini, arugula, and white bean soup recipe is a nutritious and well-balanced dish. The combination of vegetables, lean protein from the white beans, and healthy fats from the olive oil makes it a wholesome meal. Zucchini is low in calories and rich in vitamins A and C, while arugula provides a good source of vitamin K and antioxidants. White beans are an excellent source of plant-based protein and fiber, which can help keep you feeling full and satisfied. The use of chicken broth adds flavor without excessive calories, and the fresh herbs provide additional nutrients and taste.
To make this recipe even healthier, consider the following suggestions:
- Use low-sodium chicken broth to reduce the overall salt content
- Increase the amount of zucchini and arugula to boost the vegetable intake
- Swap the parmesan cheese for a sprinkle of nutritional yeast, which is lower in calories and fat but still provides a cheesy flavor
- Add other nutrient-dense vegetables like carrots, celery, or spinach to increase the fiber and vitamin content
- Use whole grain bread or crackers as a side dish to provide additional fiber and complex carbohydrates
The Editor's Opinion on This Zucchini, Arugula and White Bean Soup
This zucchini, arugula, and white bean soup recipe is a delightful combination of flavors and textures. The use of fresh ingredients such as garlic, onion, and thyme adds depth to the soup, while the addition of arugula provides a peppery bite. The pureed white beans create a creamy base, and the finishing touch of Parmesan adds a savory note. Overall, this soup is a perfect balance of earthy, fresh, and comforting elements, making it a wonderful choice for a light and satisfying meal.
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Why trust this Zucchini, Arugula & White Bean Soup Recipe:
This recipe is a delightful combination of zucchini, arugula, and white beans. It's a perfect blend of flavors and textures, creating a satisfying and nutritious soup. The use of fresh thyme and bay leaf adds depth to the dish, while the addition of parmesan at the end provides a rich and savory finish. With the wholesome ingredients and simple cooking techniques, this recipe is a trustworthy choice for a delicious and wholesome meal.
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