Low Acid Zucchini Soup

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Blended to silky perfection, this low acid zucchini soup is made with mild carrots, celery, parsley, and zucchini—all naturally non-acidic and stomach-soothing. With a touch of fresh ginger and herbs, it’s flavorful without being harsh. Perfect as a light lunch or dinner for those managing GERD or heartburn, this soup is warming, calming, and ready in 30 minutes.

Ingredients Needed:

• 1–2 Tbsp olive oil: light, reflux-friendly cooking fat.
• 2 celery stalks, diced: adds mild crunch.
• 1 small carrot, peeled and diced: sweet and soothing.
• 1 stalk green onion (green part only): optional, gentle onion flavor.
• 3 Tbsp fresh parsley: fresh and alkaline.
• 1 Tbsp chopped cilantro (optional): aromatic and digestive-friendly.
• 1 dried bay leaf: subtle, GERD-safe herb.
• 3 lbs zucchini (about 6–8 large): soft, blended base.
• 1 tsp fresh grated ginger (optional): warming spice, use less for sensitive stomachs.
• 3½ to 4 cups warm water: softens and blends vegetables.
• 1 tsp salt (divided): adjust to taste.

How to Make Low Acid Zucchini Soup:

Prepare the Vegetables:
Finely dice the celery and carrot. Slice the green part of the green onion (or use chopped leeks for extra gentleness). Cut zucchini into ½-inch slices.

Sauté the Base:
Heat 1 tablespoon olive oil in a large soup pot over medium heat. Add celery, carrot, and green onion. Cook, stirring, for 4–5 minutes until softened.

Cook the Zucchini:
Add zucchini and parsley. Cook for 10 minutes, stirring often, until zucchini begins to soften and break down slightly.

Add Final Herbs:
Stir in chopped cilantro (if using), and bay leaf. Cook for 1 more minute.

Add Water and Simmer:
Pour in 3½ cups warm water and bring to a gentle simmer. Cook uncovered for 2–3 minutes. Remove bay leaf and green onion pieces.

Blend Until Smooth:
Transfer soup to a blender in batches. Blend for 1 minute, then add ginger. Blend 2 more minutes until smooth and creamy. Add more water if needed.

Adjust Seasoning:
Stir in ½ tsp salt. Taste and add more in small pinches until flavor comes through.

Recipe Tips:

• Use leeks or green onion tops for gentle flavor.
• Add ginger in small amounts—1 tsp is enough for zing without irritation.
• Always remove hot steam from blender by venting the lid.
• Soup gets creamier the longer it blends.
• For more richness, stir in a splash of oat milk after blending.

How to Store & Reheat:

• Room Temperature: Cool and store within 2 hours.
• Fridge: Keeps fresh for up to 5 days.
• Freezer: Store up to 2 months. Thaw in fridge and reblend if needed.

Nutrition Facts (per serving):

• Calories: ~90
• Sodium: ~150mg
• Protein: ~2g
• Fat: ~4g
• Carbs: ~10g
• Fibre: ~3g
• Sugar: ~5g

FAQs:

Is zucchini soup good for acid reflux?
Yes! Zucchini is alkaline and gentle, making it a great base for low acid soups.

Can I use leeks instead of green onion?
Yes, leeks (white part only) are milder and often better tolerated on GERD diets.

Is ginger safe for low acid diets?
In small amounts, yes. Use no more than 1 tsp unless you know you tolerate more.

Can I make this soup creamier?
Yes. Add a splash of oat milk or blend with a few spoonfuls of cooked rice or white beans for a creamy texture.

What can I eat with low acid zucchini soup?
Serve with plain rice, mashed potatoes, or low-acid crackers instead of bread.

Try More Recipes:

• Low Acid Butternut Squash Soup
• Low Acid Pumpkin Soup
• Low Acid Creamy Potato Soup