Cool Curried Zucchini and Carrot Soup in a White Be

Name: Cool Curried Zucchini and Carrot Soup in a White Bean and Silken Tofu Base
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 1 tablespoon olive oil; 1 medium onion, quartered and thinly sliced; 2 medium carrots, peeled and grated; 2 medium zucchini, grated; One 12.3-ounce package firm silken tofu; One 16-ounce can great northern or cannellini beans, drained and rinsed; 1/4 cup minced fresh parsley; 3 to 4 cups rice milk, or as needed; 2 teaspoons good-quality curry powder; 2 tablespoons minced fresh dill; Juice of 1/2 to 1 lemon, to taste; Salt and freshly ground pepper to taste

Servings: persons

1 tablespoon olive oil
1 medium onion, quartered and thinly sliced
2 medium carrots, peeled and grated
2 medium zucchini, grated
One 12.3-ounce package firm silken tofu
One 16-ounce can great northern or cannellini beans, drained and rinsed
1/4 cup minced fresh parsley
3 to 4 cups rice milk, or as needed
2 teaspoons good-quality curry powder
2 tablespoons minced fresh dill
Juice of 1/2 to 1 lemon, to taste
Salt and freshly ground pepper to taste

1
Heat the oil in a medium skillet.
2
Add the onion and saute over medium-low heat until golden.
3
Add the carrots and a small amount of water, just enough to keep the bottom of the skillet moist.
4
Cover and cook over medium heat for 3 minutes.
5
Add the zucchini and continue to cook, covered, until the carrots and zucchini are tender but not overdone, about 3 minutes longer.
6
Uncover and set aside until needed.
7
Combine the tofu, half of the beans, the parsley, and 1 cup of the rice milk in a food processor.
8
Process until smoothly pureed.
9
Transfer the puree to a serving container.
10
Stir in the carrot and zucchini mixture, the remaining beans, and enough additional rice milk to give the soup a flowing, medium-thick consistency.
11
Stir in the curry powder and dill, then season with lemon juice, salt, and pepper.
12
Allow the soup to stand for an hour or so to allow the flavors to blend, then serve at room temperature.
13
Or refrigerate the soup for an hour or two and serve chilled.
14
Per serving:
15
Calories: 233
16
Total fat: 5g
17
Protein: 11g
18
Fiber: 5g
19
Carbohydrate: 37g
20
Cholesterol: 0mg
21
Sodium: 80mg

340

kcal

Calories

Fat

Carbs

Protein

Fat Carbs Protein

* Per serving · 4 servings · Values may vary.

Tips for the best results

Read through all the steps once before you start and measure out your ingredients first — it makes everything go more smoothly.
Taste as you go and adjust the seasoning before serving.
Avoid overcrowding the pan — cook in batches if needed for the best texture.
Let the dish rest for a few minutes before serving so the flavors settle.
Store leftovers in an airtight container in the fridge and enjoy within a few days.

Variations & substitutions

Feel free to swap in similar ingredients you already have on hand and adjust seasoning to taste.

No specific allergen information. Please check the ingredient list for possible allergens.

My Personal Notes

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How did you like this recipe?

This recipe makes 4 servings. You can adjust the portion size directly on this page.

You need 12 ingredients. The key ingredients include: 1 tablespoon olive oil, 1 medium onion, quartered and thinly sliced, 2 medium carrots, peeled and grated, 2 medium zucchini, grated, and more.

Yes, Cool Curried Zucchini and Carrot Soup in a White Bean and Silken Tofu Base falls under the Soups & Stews category and is a great choice for this type of meal.

Store leftovers in an airtight container in the refrigerator for up to 3–4 days. Reheat gently before serving.

That's it — enjoy your meal!

Cool Curried Zucchini and Carrot Soup in a White Bean and Silken Tofu Base

Tips for the best results

Variations & substitutions

My Personal Notes

How did you like this recipe?

Frequently Asked Questions