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Blog: Blog2

Creamy Zucchini Soup⁠

"Only the pure of heart can make good soup." - Beethoven

This light and nourishing soup is balancing for all 3 doshas, and ideal for vata and pitta.

Preparation Time: 45 minutes plus chill time⁠

Yield: Serves 6 to 8⁠


  • 2 Tablespoons ghee⁠

  • 1 teaspoon whole cumin seed⁠

  • ½ teaspoon whole mustard seed⁠

  • 1 cup chopped leek or green onion⁠

  • 4 cloves garlic, minced⁠

  • 4 medium zucchini, chopped⁠

  • 1 teaspoon good quality mineral-rich salt⁠

  • 8 cups vegetable broth⁠

  • 1 cup toasted pine nuts, walnuts or pecans⁠

  • 2/3 cup whole, plain, whole milk kefir or yogurt (dairy or plant-based)

  • ¼ teaspoon lemon zest, optional⁠

  • ½ teaspoon ground black pepper⁠

  • ¼ cup fresh basil leaves, chopped⁠

  • Olive oil for garnish⁠


  1. In a medium saucepan over medium heat, melt the ghee and toss in the cumin and mustard seeds. Once the seeds pop, add the leek and stir until they become soft about 5 to 6 minutes. Add the garlic, cook for one more minute, then stir in the zucchini and salt. Stir occasionally and cook until the zucchini softens about 10 minutes.⁠

  2. Add the broth, cover and reduce heat to simmer. Cook until the zucchini is completely tender, around 20 minutes. Turn off the heat and let the soup cool completely. Transfer the zucchini to the refrigerator uncovered and leave until it’s completely cool. Chop ¼ cup of the pine nuts and set aside.⁠

  3. Put the remaining nuts, yogurt, optional lemon zest, black pepper and chilled zucchini in a blender or food processor – you may need to do this in a couple of batches – and process until smooth. Salt to taste. Garnish each serving with a smattering of the chopped nuts, basil and at least 1 to 2 teaspoons olive oil. So delicious!⁠

About the Author

Briya (Rachel) Freeman is a facilitator specialized in meditation, ayurveda and modern

spirituality. She is passionate about exploring the potentials of human consciousness in a way that respects, unites and transcends global culture and tradition.

Briya is a long-term student of Berdhanya Swami Tierra, a female mystic and shaman of South American origin. She also holds studies in ayurveda at Anjali School of Ayurveda (Kerala, India) and a Bachelor’s degree in Commerce from the University of Ottawa.

Briya is based in Ottawa, Canada and can be reached at


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