Zucchini & White Bean Soup (AIP Modified, Plant-Based Whole30)

It’s fall here in Northeast Florida. Okay, you’re right — it isn’t. It’s September, which is suspiciously still summer. But the humidity is finally starting to let up, and I’m in the mood for a pot of soup simmering on the stove. If you, too, find yourself caught between seasons, make this zucchini and white bean soup. It’s a silky-smooth, dairy-free, plant-based bowl: the cannellini beans add richness and creaminess without any cream, and the zucchini and herbs are green and bright. Any of your favorite herbs will do, or whichever variety is still growing strong on your patio. I picked handfuls of basil and dill. Whether you’re following AIP Modified or Plant-Based Whole30, you’re going to love this simple, sippable soup as we wind down the warmer months.

How this Zucchini and White Bean Soup fits AIP Modified and Plant-Based Whole30

This Zucchini and White Bean Soup is compliant with AIP Modified and Plant-Based Whole30, thanks to beans being allowed in both programs. Plant30, the plant-based Whole30, relies on legumes for protein, while AIP Modified makes room for them as part of a more flexible approach to the original AutoImmune Protocol (AIP Core). If you use canned beans, look for organic with minimal ingredients — beans, water and salt, and avoid any other preservatives or stabilizers.

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Sweat chopped onion in olive oil over medium-high heat. You’ll need a medium-sized Dutch oven or stock pot, about 5 quarts. Season with salt, and cook until the onions are translucent, about five to seven minutes. Then, add in the garlic and cook for just about a minute or more, until it just becomes fragrant.

Add in the zucchini. You’ll need about two pounds, which is about three medium zucchini. Sliced into rounds, that’s about 6 cups. Give it a toss with the onions and garlic, then add in the drained and rinsed beans. Canned beans are fine here, as long as they’re organic and with compliant ingredients — just beans, water and salt.

Pour the stock over the zucchini until it just barely covers. About four cups of stock should do it, but be willing to hold some back. It’s much easier to thin the soup out at the end with an additional splash of stock than it is to reduce it to thicken.

Bring the soup up to a simmer than cover and cook for about 15 minutes, or until the zucchini is soft and the beans have plumped. Then, add in the lemon juice and a handful of your favorite herbs. Basil and dill are my favorites in this recipe, but any you have will do — parsley, cilantro, fresh thyme, even a small sprig of tarragon or a few leaves of mint.

Then, blend the soup with an immersion blender or transfer batches over to a high-powered countertop blender. Blend until the soup is completely smooth. The color will be bright green from the zucchini and you’ll see flecks of herbs. Give it a taste and add salt if needed.

Serve this zucchini and white bean soup topped with roasted pepitas (pumpkin seeds), plus a drizzle of olive oil and even a few turns of fresh cracked black pepper.

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Zucchini and White Bean Soup (AIP Modified, Plant-Based Whole30)

5 from 1 vote

Zucchini and White Bean Soup is dairy-free and plant-based, with cannellini beans for added protein and richness. AIP Modified and Plant-Based Whole30.

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Total Time:30 minutes mins

Servings: 6 servings

Author: Christina Marche

Ingredients

• 2 tbsp olive oil
• 1 medium onion, chopped
• 1 tsp Kosher salt, plus more to taste
• 2 large garlic cloves, chopped
• 2½ lb zucchini, about three medium zucchini sliced into ½-inch rounds
• 1 (15oz) can organic cannellini beans, drained and rinsed
• 4 cups vegetable stock, chicken stock or bone broth
• 2 tbsp fresh lemon juice
• 4 sprigs fresh dill, tough stems removed
• 8-10 basil leaves
• Pepitas, for garnish
• Cracked black pepper for garnish

Instructions

• Heat the olive oil in a large pot over medium-high heat, then add the onion with a pinch of salt and cook until softened, 5 to 7 minutes.
• Stir in the garlic and cook just until fragrant, about 1 minute.
• Add the zucchini and beans along with 1 teaspoon salt. Pour in the stock until the liquid just covers, then bring to a simmer.
• Cover and cook on low until the zucchini is tender, about 15 minutes.
• Add the lemon juice and herbs, then blend with an immersion blender (or transfer to a high-powered counter blender) until completely smooth. Season to taste.
• Ladle into bowls and finish with fresh herbs, black pepper, pepitas and a drizzle of olive oil.

Course: Soup

Cuisine: AIP Modified, Plant-Based Whole30