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–+ servings
Zucchini, Corn, and Amaranth Soup – vegetarian recipe
Stav Kogan

Zucchini, Corn, and Amaranth Soup

A hearty and wholesome soup capturing the best of summer's bounty with zucchini, sweet corn, and protein-rich amaranth. Simple, wholesome, and the perfect way to celebrate the season.
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Prep Time 15 minutes
Cook Time 35 minutes
Total Time 50 minutes
Servings: 8 cup
Calories: 109
Ingredients Method Nutrition

Ingredients
  

  • 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 (960 ml) (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
  • If fresh herbs aren't available, use dried ones. Use one-third the amount called for, so 1 tablespoon (15 ml / 0.5 fl oz) 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.

Method
 

  1. Heat the oil in a large pot or Dutch oven over medium heat.
  2. Add the diced onion and cook for 3-4 minutes, until softened and translucent.
  3. Stir in the minced garlic, diced tomatoes, fresh basil, thyme, and chili pepper (or flakes).
  4. Cook for another 3 minutes, stirring occasionally, until fragrant.
  5. Pour in the vegetable stock and add the amaranth.
  6. Bring the mixture to a boil, then reduce the heat to low, cover, and let it simmer for 20 minutes.
  7. 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.
  8. Season with salt and pepper to taste.
  9. Serve hot and enjoy!
  10. Garnish with a dollop of vegan sour cream, a sprinkle of fresh cilantro, or a squeeze of lime juice to brighten the flavors.

Nutrition

Calories: 109kcalCarbohydrates: 19gProtein: 4gFat: 3g

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