There’s nothing quite like a soup that tastes like pure sunshine. This Zucchini, Corn, and Amaranth Soup is my go-to recipe for capturing the best of summer’s bounty in one delicious, hearty bowl. When gardens are overflowing with sweet corn and tender zucchini, and fresh herbs are at their fragrant peak, this soup comes together in a symphony of flavor. The addition of amaranth, a tiny but mighty ancient grain, adds a wonderful texture and a boost of plant-based protein, making this a truly satisfying meal. It’s simple, wholesome, and the perfect way to celebrate the season.
Ingredients
• Makes 8 cups / 2 L
• 1 tbsp / 15 mL coconut or olive oil
• 1/2 onion, diced
• 2 cloves garlic, minced
• 2 cups / 500 mL diced tomatoes
• 3 tbsp / 45 mL chopped fresh basil
• 1 tbsp / 15 mL fresh thyme leaves
• 1 fresh red chili pepper, minced, or 1/2 tsp / 2 mL dried chili flakes
• 4 cups / 1 L vegetable stock
• 1/3 cup / 85 mL amaranth
• 2 cups / 500 mL corn kernels, fresh or frozen
• 2 cups / 500 mL diced zucchini
• Salt and freshly ground black pepper, to taste
Instructions
1. Heat the oil in a large pot or Dutch oven over medium heat. Add the diced onion and cook for 3-4 minutes, until softened and translucent.
2. Stir in the minced garlic, diced tomatoes, fresh basil, thyme, and chili pepper (or flakes). Cook for another 3 minutes, stirring occasionally, until fragrant.
3. Pour in the vegetable stock and add the amaranth. Bring the mixture to a boil, then reduce the heat to low, cover, and let it simmer for 20 minutes.
4. Add the corn kernels and diced zucchini to the pot. Increase the heat to bring the soup back to a simmer, then cook for 5-7 minutes, or until the zucchini is tender but still has a slight bite.
5. Season with salt and pepper to taste. Serve hot and enjoy!
Nutritional Information
• Per 1 cup / 250 mL serving
• Calories: 109
• Protein: 4 g
• Fat: 3 g
• Carbohydrates: 19 g
• Fiber: 3 g
• Sodium: 159 mg
• Calorie Breakdown: 13% Protein, 25% Fat, 62% Carbohydrate
Pro Tips
• If fresh herbs aren’t available, use dried ones. Use one-third the amount called for, so 1 tablespoon of fresh basil becomes 1 teaspoon of dried.
• To easily remove corn kernels from the cob, slice off the stem end, stand it upright on a cutting board, and carefully slice downwards with a sharp knife.
• For a creamier texture, use an immersion blender to partially blend the soup before serving, leaving some chunks for texture.
• Garnish with a dollop of vegan sour cream, a sprinkle of fresh cilantro, or a squeeze of lime juice to brighten the flavors.
FAQ
Q: Is this zucchini corn soup a good source of plant-based protein
A: Yes, this soup is a great source of plant-based protein, primarily thanks to the amaranth. Amaranth is a complete protein, meaning it contains all nine essential amino acids. Each serving of this soup provides 4 grams of protein, making it a hearty and satisfying vegetarian meal.
Q: What can I use as a substitute for amaranth
A: If you don’t have amaranth, you can easily substitute it with another small grain like quinoa or millet for a similar texture and protein boost. For a different texture, you could also use orzo or even lentils. Be sure to adjust the simmering time according to the package directions of your chosen substitute.
Q: How can I make this soup creamier without using dairy
A: For a richer, creamier texture, you can use an immersion blender to partially blend the soup directly in the pot, leaving some chunks for texture. Another fantastic dairy-free option is to stir in a half cup of full-fat coconut milk or a blended cashew cream during the last few minutes of cooking.
Q: How should I store this vegetarian soup
A: This soup stores beautifully and is perfect for meal prep. Allow the soup to cool completely, then transfer it to an airtight container. It will keep in the refrigerator for up to 4 days. The flavors often taste even better the next day. You can also freeze it for up to 3 months.
