Vegan zucchini soup with peas and basil without oil

This vegan zucchini soup with peas and basil without oil is quick to prepare and healthy. It is suitable as a starter or main course.

Portion information: The specified amount of 4 portions is sufficient for 4 starters or a main course for 2-3 people.

Nutrient profile: One portion of this soup covers almost the entire daily requirement of vitamin K, which plays an important role in blood clotting and bone metabolism. Vitamin C is covered by over 50% and folic acid by over 40%. The ratio of omega-6 to omega-3 fatty acids is 2:1, well below the maximum recommended ratio of 5:1. More on this under: Vegans often eat unhealthily. Avoidable nutritional errors.

Zucchini: Zucchini is versatile in terms of its use (can also be eaten raw). In addition to the classic green zucchini, yellow zucchini is increasingly available. However, they taste almost identical. Zucchini is easy to digest, low in calories and rich in vitamins. Be careful with bitter-tasting zucchini. The bitter taste is caused by the poisonous bitter substances cucurbitacins. These cannot be destroyed by cooking and attack the stomach and intestinal mucosa. An increased content of bitter substances can arise, especially when grown at home (by backcrossing home-grown seeds or crossing with other pumpkin plants).

Peas: Green peas have a crunchy consistency and can be used in many different dishes. They can be eaten raw and are high in protein and carbohydrates.

Vegetable stock: A basic distinction is made between broth and stock. Broth serves both as a basic ingredient and as a dish in its own right, whereas stock is a heavily boiled, concentrated, salt-free, and therefore unfinished cooking ingredient. However, depending on the concentration, stock is a very intense flavor carrier. For health reasons, we deliberately choose the low-salt version.

Basil: Fresh basil is a popular spice in Mediterranean cuisine. The leaves are more aromatic raw (fresh) than cooked or dried. Basil, sometimes referred to as "German pepper", is ideal for saving on table salt thanks to its aromatic, peppery aroma.

Reduce salt and oil: We have consciously reduced salt and left out oil for health reasons. You can find more information on this topic in our book, which we describe in detail: "Salt Sugar Fat" by Michael Moss.

Buying stock: Stocks are available in every well-stocked supermarket, usually in jars. However, commercial stocks often already contain salt, which is something to keep in mind for further use.

To peel garlic more easily: Cut off the lower part of the clove. Now press the clove briefly and firmly with the handle of the knife so that it breaks open easily. The skin will now come off on its own.

Vary the consistency of the soup: For a clear soup, do not puree the ingredients. For a creamier soup, puree all ingredients.

Your own broth / stock: If you would like to prepare your own vegetable broth or vegetable stock, you will find suitable recipes below:
- Instant vegetable broth with carrots, celery and leek
- Vegan vegetable stock with celery, leek, fennel