Food Friday: Creamy Simple Zucchini & Leek Soup

Zucchini galore! This soup takes full advantage of all the beautiful summer zucchini available now. This soup is super simple, yet so delicious and actually from Gwyneth Paltrow's cookbook. A good blender is helpful to ensure it is nice and creamy, even without having to add milk or coconut milk. Serve this on its own for a light meal on a hot day, as a appetizer or along side some grilled chicken and salad. Yum!

Zucchini is part of the summer squash family, along with yellow zucchini and patty pan squash. These are rich in antioxidants including vitamin C and manganese, as well as carotenoids especially good for the eyes. It provides 2.5 grams of fibre per cup and rich in nutrients to help control blood sugar. It is best to eat the entire squash including the skin and seeds, therefore it is best to buy your zucchini from the farmers market or organic. 


  • 1/4 cup olive oil
  • 2 large or 4 small leeks, white and light green parts only, cleaned and thinly sliced
  • 3 large garlic cloves, thinly sliced
  • 4 medium zucchini, cut in half lengthwise and sliced into 1/8-in half-moons
  • 1 1/2 tsp salt, or to taste
  • a pinch of child flakes


  1. In a heavy-bottomed saucepan or Dutch oven, heat the olive oil and leeks over medium heat and sauté, stirring occasionally for 10 minutes, or until soft.
  2. Add the garlic, zucchini, salt and chilli flakes, cover the pan, and steam over medium-low heat for 10 minutes, or until the zucchini is just tender.
  3. Transfer the mixture to a high-powered blender with 2 cups water and blend until very smooth. Taste for seasoning and serve hot or cold. 

I have eaten this both hot and cold and both ways are delicious! 

Let me know what you think. 

In health & happiness, 

Dr. Karen

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