Herbed Zucchini and Fennel Soup with Coconut Milk
A light, gut-friendly soup that soothes bloating while delivering deep flavor from fresh herbs and fennel. This mediterranean-inspired whole30 (low-carb, vegan) ready in about 35 minutes pairs medium, diced zucchini, diced fennel bulb, diced yellow onion for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 210 calories and feeds 2, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.
Ingredients
- 2 medium, diced zucchini
- 1, diced fennel bulb
- 1/2, diced yellow onion
- 2 cloves, minced garlic
- 2 cups low-sodium chicken broth
- 1/2 cup coconut milk
- 1 tsp finely chopped fresh thyme
- 1/4 tsp sea salt
- pinch black pepper
Instructions
- Step 1: Heat 1 tbsp olive oil in a medium pot over medium heat. Add diced fennel and yellow onion, sautéing for 5 minutes until softened but not browned.
- Step 2: Stir in minced garlic and cook for 1 minute until fragrant. Add diced zucchini, low-sodium chicken broth, and sea salt. Bring to a gentle boil, then reduce heat to low and simmer for 15 minutes until vegetables are tender.
- Step 3: Remove pot from heat. Use an immersion blender to puree soup until completely smooth, or carefully transfer to a blender. Stir in coconut milk and fresh thyme, then season with black pepper.
- Step 4: Return to low heat for 2 minutes to warm through, avoiding boiling. Serve immediately with a sprinkle of extra thyme.
Equipment for this recipe
Top-rated tools to make this recipe successfully.
Frequently asked questions
How long does Herbed Zucchini and Fennel Soup with Coconut Milk take to make?
Total time is about 35 minutes (15 min prep + 20 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.
How do I store leftover Herbed Zucchini and Fennel Soup with Coconut Milk?
Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep medium, diced zucchini from drying out.
Can I substitute ingredients in Herbed Zucchini and Fennel Soup with Coconut Milk?
Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.
How do I scale Herbed Zucchini and Fennel Soup with Coconut Milk for a different number of people?
The recipe is written for 2 servings. Multiply each ingredient by (your serving target / 2). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.
Is Herbed Zucchini and Fennel Soup with Coconut Milk low-carb?
Yes — this recipe is tagged low-carb, vegan based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.
What others are saying
- ★★★★★
Great base recipe! I added a pinch of smoked paprika and it was even better.
- ★★★★☆
Solid recipe. Not groundbreaking but definitely making it again.
- ★★★★☆
Nice recipe! Presentation was beautiful. Flavor was good, not great.
