Cashew-Zucchini Soup

Cashews make this soup thick and creamy and provide a serving of heart-healthy fat.


  • 5 medium zucchini
  • Nonstick cooking spray, as needed
  • 1 large Vidalia onion, chopped
  • 4 cloves garlic, chopped
  • ½ teaspoon salt
  • ¼ teaspoon ground pepper
  • 3 cups vegetable broth
  • ½ cup raw cashews
  • ½ teaspoon dried tarragon
  • Additional salt and pepper, to taste
  1. Coarsely chop 4 zucchini, leaving 1 zucchini set aside.

  2. Spray a large saucepan with nonstick cooking spray. Add onion to the pan and cook for 5 minutes, until soft and translucent. Add garlic and cook for 1 minute.

  3. Stir in chopped zucchini, ½ teaspoon salt, and ¼ teaspoon ground pepper and cook over medium heat, covered, occasionally stirring, for 5 minutes.

  4. Add the broth and simmer for 15 minutes.

  5. Add cashews and tarragon. Purée soup in blender in 1 to 2 batches. Fill blender up to halfway to avoid burns from the hot liquid.

  6. Return soup to the pot; season with additional salt and pepper as desired.

PER SERVING: Calories: 117 | GI: Low | Carbohydrates: 23g | Protein: 6g | Fat: 8g

Cashew Nut Butter

To save time you may substitute whole raw cashews with cashew nut butter. You can enjoy using the leftover cashew nut butter as a spread on sandwiches and as a dip for fresh fruit. Remember when snacking on nut butters that they are high in calories, so limit the portion size.

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