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Soups

Zucchini & Squash Soup

TIME

45 min

DIFFICULTY

Easy

SERVINGS

4

CALORIES

215 kcal

CARBS

35.6 g

PROTEIN

8.9 g

FAT

5.6 g

Z Zucchini & Squash Soup

About this recipe

Corn, beans, and squash have long been grown together by many Indigenous communities in North America in a planting tradition known as the Three Sisters. This modern soup brings those ingredients together with zucchini, fire-roasted tomatoes, warm spices, and a bright finish of lime.

WHY YOU’LL LOVE IT

Fire-roasted tomatoes, smoky paprika, and warm spices give the broth rich, savory flavor. Black beans and sweet corn make every bowl hearty, colorful, and satisfying. Everything cooks in one pot, with fresh lime adding a bright finishing touch.

Ingredients

  • 1 tbsp extra-virgin olive oil (15 ml / about 13.5 g)
  • 1 medium onion, diced (about 150 g)
  • 2 garlic cloves, minced (about 6 g)
  • 1 medium zucchini, diced (about 200 g)
  • 1 medium yellow summer squash, diced (about 200 g)
  • 1 can fire-roasted diced tomatoes, with their juices (14.5 oz / 411 g)
  • 4 cups vegetable broth (about 950 ml)
  • 1 tsp ground cumin (about 2.1 g)
  • 1 tsp ground coriander (about 1.8 g)
  • 1 tsp chili powder, a mild American-style spice blend (about 2.7 g)
  • ½ tsp smoked paprika (about 1.2 g)
  • ¼ tsp salt (about 1.5 g), or to taste
  • ¼ tsp freshly ground black pepper (about 0.6 g)
  • 1 can black beans (15 oz / 425 g), drained and rinsed; use 250 g drained beans
  • 1 cup fresh or frozen sweet corn kernels (about 165 g)
  • 1 tbsp fresh lime juice (15 ml)

Preparation

  1. Cut the zucchini and yellow squash into approximately ½-inch (1.3 cm) pieces. Drain and rinse the black beans.
  2. Heat the olive oil in a large pot over medium heat. Add the onion and cook, stirring occasionally, for 3–4 minutes, until softened.
  3. Add the garlic, cumin, coriander, chili powder, and smoked paprika. Cook, stirring, for 30–60 seconds, until fragrant.
  4. Add the zucchini and yellow squash. Stir to coat with the spices and cook for about 5 minutes, stirring occasionally.
  5. Add the fire-roasted tomatoes with their juices, vegetable broth, salt, and black pepper. Bring to a boil, then reduce the heat and simmer gently for about 15 minutes, until the vegetables are tender.
  6. Stir in the black beans and corn. Simmer for another 5–7 minutes, until heated through.
  7. Remove from the heat and stir in the lime juice. Taste before adding more salt, especially if the broth is already salted. Divide evenly among 4 bowls and serve warm.

Tips

  • Cut the zucchini and yellow squash into similar-sized pieces so they cook evenly. Keep the skins on; no peeling is needed.
  • Use mild American-style chili powder, not pure cayenne pepper, to keep the soup gently spiced.
  • Add frozen corn directly to the pot; there is no need to thaw it first.
  • Add the lime juice after cooking to preserve its fresh, bright flavor.

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