Dietitian's Corner: Creamy Lemon Zucchini and Potato Soup

This lemony zucchini and potato soup is a win-win all around.

This lemony zucchini and potato soup is a win-win all around. A buttery leek and potato base gets a boost of green from mild-tasting zucchini, and two cans of cannellini beans provides extra staying power for satiety.

Zucchini, also known as a courgette, is a good source of micronutrients like vitamin A, C, folate and potassium, while the cannellini beans are powerhouses of fiber and potassium. Vitamin A is a strong antioxidant that can support eye health and play a role in reducing risk of Age-Related Macular Degeneration, while folate is a key nutrient required for producing red blood cells and reducing brain/spinal cord defects during pregnancy.

The zucchinis are also high in carotenoids and lutein, which are anti-carcinogenic compounds known for reducing risk of breast and prostate cancer. The cannelini beans combine with the potatoes and leeks for a buttery flavor, and act as an excellent source of fiber and potassium, both of which are essential for cardiovascular health and gut health.

If the fiber and potassium weren’t enough, these beans also contribute the highest percentage of protein content of all ingredients in this soup, providing ~8g per ½ cup serving. Finally, the fragrant, grassy flavor of dried herbes de Provence and zesty juice of fresh lemon, offers comforting but strong flavors to send your taste buds to heaven.

Prep Time: 20 min | Cook Time: 20 min |Total Time: 40 min | Number of servings: 4

Ingredients

• 2 cups fresh or frozen sliced Leeks
• 4 cups Low-Sodium Vegetable Broth
• 3 cups fresh or frozen shredded Zucchini
• 2 8-oz Russet Potatoes, peeled and coarsely chopped
• 1 teaspoon dried Herbs-de-Provence, crushed
• 2 15-oz cans of no-salt-added or low sodium Cannellini beans
• 1 teaspoon Lemon zest
• ¼ cup Lemon juice
• ½ teaspoon Sea Salt
• ½ cup raw Pepitas (pumpkin seeds), coarsely chopped
• Lemon wedges

Directions:

1. In a 5- to 6- quart Dutch oven, cook leeks over medium-high for 3 minutes or until tender, stirring occasionally and adding water, 1 to 2 tablespoons at a time as needed to prevent sticking.
2. Add broth, zucchini, potatoes, and Herbs-de-Provence
3. Bring to boiling; reduce heat
4. Cover and simmer 20 minutes or until potatoes are tender
5. Stir in beans, lemon zest, lemon juice, and salt.
6. Using an immersion blender, blend until smooth. (Or transfer to blender in batches; cover and blend until smooth. Return to pot)
7. Add additional water or broth to thin or reach desired consistency
8. Heat through, top with pepitas.
9. Serve with lemon wedges

Nutrition Facts (per serving) 

Calories: 406 |Protein: 20 g | Carbohydrate: 62 g | Total Fat: 10 g

Saturated Fat: 2 g | Sodium: 400 mg | Fiber: 14 g

Recipe Courtesy Marissa Minderler, MS RDN 

Marissa is a registered dietitian who is driven by her motivation to educate and assist people in reaching their health and wellness goals. Graduating from USC with both her B.S. in Kinesiology, and her M.S. in Nutrition, she has always had an interest in the role of nutrition in weight management, fitness and performance, oncology, and in women's health. In college she was a successful track and field athlete and has been a dedicated personal trainer for 12 years. She currently teaches the Nutrition and Cancer Series, Nutrition During Cancer Treatment, and LiveWell After Cancer classes, and finds immense value in educating individuals on the role of nutrition and exercise in supporting their overall health and longevity.