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
Equipment for this recipe
Top-rated tools to make this recipe successfully.
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.
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.
