Zucchini Soup w Lemon & Herbs

This zucchini and spinach soup combines vibrant flavors and ingredients that work together to enhance each other's nutritional benefits, creating a wholesome and delicious fall dish.

Ingredients:

• 2 tbsp olive oil (healthy fats that aid in the absorption of fat-soluble vitamins)

• 1 medium onion, chopped (provides flavor and beneficial compounds)

• 2 cloves garlic, minced (adds flavor and has anti-inflammatory properties)

• 4 cups vegetable broth (base of the soup, provides hydration and essential nutrients)

• 4 medium zucchinis, sliced (high in vitamins A and C, which are better absorbed with fats)

• 2 cups fresh spinach (rich in iron and vitamin K, which benefits from vitamin C for better absorption)

• 1 cup fresh basil leaves (adds flavor and contains antioxidants)

• Juice of 1 lemon (high in vitamin C, enhances iron absorption from spinach and adds brightness)

• Salt and black pepper to taste

• 1/4 cup chopped fresh parsley (adds additional vitamins and antioxidants)

• Optional: 1/4 cup grated Parmesan cheese (adds calcium and protein, complements the soup’s flavors)

Instructions:

1. Sauté the aromatics:

   • Heat 2 tbsp olive oil in a large pot over medium heat.

   • Add the chopped onion and sauté until translucent, about 5 minutes.

   • Add the minced garlic and cook for another 1-2 minutes, until fragrant.

2. Cook the zucchini:

   • Add the sliced zucchinis to the pot and cook for 5 minutes, stirring occasionally.

3. Add the broth:

   • Pour in 4 cups vegetable broth and bring the mixture to a boil.

   • Reduce heat and let it simmer for about 10 minutes, or until the zucchini is tender.

4. Incorporate spinach and herbs:

   • Add the fresh spinach and fresh basil leaves to the pot.

   • Cook for another 2-3 minutes, until the spinach is wilted and the basil is fragrant.

5. Blend the soup:

   • Use an immersion blender to puree the soup until smooth. Alternatively, carefully transfer the soup in batches to a regular blender, then return to the pot.

6. Add lemon juice:

   • Stir in the juice of 1 lemon and season with salt and black pepper to taste.

7. Serve:

   • Ladle the soup into bowls and garnish with chopped fresh parsley.

   • Optional: Sprinkle with grated Parmesan cheese if desired.

Food Synergies:

• Zucchini + Olive Oil: The healthy fats in olive oil enhance the absorption of fat-soluble vitamins from the zucchini.

• Spinach + Lemon Juice: The vitamin C from lemon helps improve the absorption of iron from spinach, making the iron more bioavailable.

• Garlic + Onion: Both have anti-inflammatory properties that enhance each other’s health benefits.

• Basil + Lemon Juice: Basil contains antioxidants that work synergistically with the vitamin C from lemon to boost overall antioxidant capacity.

• Parmesan Cheese + Spinach: The calcium in Parmesan complements the iron in spinach, contributing to bone health and overall wellness.