Zucchini Corn Kale Soup

Incredibly low in calories, zucchini is a great way of filling your stomach without worrying about the calories carried along with it.

Yield: 4 Servings


  • 3 tbsp. extra virgin olive oil

  • 1 medium onion, sliced

  • 3 zucchini, quartered lengthwise, then sliced

  • 2 cups potatoes, diced

  • 2 cups frozen corn

  • ½ cup kale, finely chopped

  • 4 garlic cloves, minced

  • 1 red chile, seeded and sliced

  • 1 tsp ground cumin

  • 4 cups vegetable stock

  • 1 handful cilantro, chopped for garnish

  • Sea salt to taste


  1. Heat the oil in a large saucepan. Add the onions, zucchini, potatoes and some salt.

  2. Cook over medium high heat until vegetables begin to brown, about 5 minutes.

  3. Add the kale, garlic, corn, cumin, and chile. Cook, stirring continuously, for 1 more minute.

  4. Add the stock and 1 cup of water if needed. Add additional salt to taste.

  5. Bring to a boil, then lower the heat and simmer gently until the potatoes are tender, 15-20 minutes.

  6. Remove from heat and let set for at least 30 minutes.

  7. When ready to serve, ladle soup into warmed serving bowls and top each with a sprinkling of chopped cilantro.

Recipe adapted from Easy Vegan, Simple Recipes for Healthy Eating, p. 23

With just 20 calories in a cup, you can include zucchini in your dietary plan.

  • With a high water concentration, vegetables like zucchini contribute to hydration, thereby fulfilling the body’s water requirement.

  • Vitamin C is a powerful antioxidant which is required by the body to prevent health conditions, like scurvy and other illnesses, including heart conditions and certain types of cancers. Zucchini is a great source of vitamin C that helps in overcoming the deficiency of this vitamin.

  • Zucchini contains dietary fiber which lowers cholesterol by attaching itself to bile acids which are produced by the liver from the cholesterol. Since the fiber binds so well to the bile acid to instantly digest fat, the liver is induced to generate more bile acid.

  • The high levels of vitamins A and C present in zucchini keep the cholesterol from oxidizing in the body’s blood vessels, thereby delaying the onset of atherosclerosis.

  • Dietary fiber is known for promoting healthy and regular bowel movements, which help in preventing carcinogen toxins from settling in the colon. Zucchini has dietary fiber present in high amounts which avoids the risk of different kinds of cancers.

  • Studies indicate that zucchini contains phytonutrients which assist in reducing the symptoms of benign prostatic hypertrophy (BOH), a condition where the prostate gland enlarges, resulting in complications with urination and sexual function in men.

  • With the presence of magnesium in considerate amounts, zucchini helps in lowering the risk of heart attack and strokes to a great extent. Besides, it also contains folate which is necessary for breaking down the amino acid homocysteine, which when increased, can lead to heart attack and stroke.

  • Zucchini is ideal for people suffering from asthma and other respiratory allergies as it increases one’s immunitydue to the high vitamin C content. Furthermore, it also helps in controlling the symptoms of any autoimmune disorders which can lead to internal inflammation of organs.