How many calories are in Zucchini Puree?
Zucchini Puree has about 307 calories per serving based on the current ingredient list and serving size on this page.
InternationalSoups And CreamsVegetarianGluten FreeHigh Fiber
Zucchini Puree
Zucchini Puree is a Soups And Creams international recipe with 307 calories per serving, nutrition details, and step-by-step preparation guidance.
Calories
307 kcal
Total Time
35 min
Servings
1
Protein
19 g
About This Recipe
The story behind Zucchini Puree
Zucchini Puree is a soups and creams recipe with broad, cross-cultural appeal rather than roots in a single national cuisine. Dishes like this travel easily between kitchens and regions, picking up local ingredients and techniques along the way, which is why you will find so many variations built around zucchini, potato, and onion.
Like most enduring soups and creams recipes, this one is less about a rigid formula and more about balance. The version on this page is written for 1 serving and lands at roughly 307 calories each, so you can see exactly how it fits your day before you start cooking.
Plan for about 35 minutes from start to finish. The steps below keep the method approachable for a home cook while staying close to the flavors that make Zucchini Puree worth coming back to.
Ingredients
- Zucchini1 count (200 g)
- Potato1 medium (180 g)
- Onion1/2 count (75 g)
- Vegetable Broth1/2 cup (120 g)
- Oil1 tablespoon (10 ml)
Instructions
- 1
Step 1
chop the onion. Dice the zucchini and potato.
- 2
Step 2
Heat some oil over medium heat and sauté the vegetables.
- 3
Step 3
After 5-7 minutes, add the broth until covering everything. Cover and let cook over low heat for about 20 minutes.
- 4
Step 4
Once ready, you can process it for a creamier result and even add a cream cheese tablespoon.
- 5
Step 5
Season with salt and pepper, and serve.
Nutrition Snapshot
Macros and micros at a glance
60/ 100
Forkd Score · Moderate
This recipe scores well for protein density and fiber density relative to its per-serving calories.
Calories
307
Protein
19g
Carbs
163.9g
Fat
10.8g
Fiber
14.1g
Micronutrients
Unlock Micronutrients In The App
See vitamins and minerals in Forkd AI.
Download the app to check micronutrients while keeping your calories and macros in one place.
Download Forkd AI on the App StoreDiet and Allergen Guide
Vegetarian
Yes
Vegan
No
Gluten Free
Yes
Dairy Free
No
Allergens
Gluten
Meal Prep and Storage
Make it easier to prep ahead
Zucchini Puree can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used.
Frequently Asked Questions
Common questions about Zucchini Puree
How long does Zucchini Puree take to make?
Zucchini Puree takes about 35 minutes from start to finish. That is roughly about 35 minutes of prep. Actual times vary with your equipment and how much you prep in advance.
What ingredients can I substitute in Zucchini Puree?
Most ingredients in Zucchini Puree can be swapped for what you have on hand. Keep substitutions in the same role, trade one vegetable for another, one starch for another, or a protein for a similar protein, so cooking times and texture stay close. Larger swaps will shift the calories and macros shown on this page.
How should I store leftover Zucchini Puree?
Zucchini Puree can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used. Let it cool before sealing, and keep it refrigerated rather than at room temperature.
Can I freeze Zucchini Puree?
Yes, Zucchini Puree generally freezes well. Cool it completely, portion it into airtight freezer-safe containers, and freeze for up to 2 to 3 months. Thaw overnight in the fridge before reheating.
How do I reheat Zucchini Puree?
Reheat Zucchini Puree gently until it is piping hot throughout. The microwave is quickest for single portions, while the stovetop or oven keeps the texture closer to fresh. Add a splash of water or oil if it looks dry.
Can I scale Zucchini Puree up or down?
Yes. Zucchini Puree is written for 1 serving, and you can multiply or divide every ingredient by the same factor to scale it. Keep the ratios identical and check for doneness rather than watching the clock, since cooking times change only slightly. The calories and macros above are per serving, so they stay the same when you scale evenly.
What pan or dish should I use for Zucchini Puree?
Use a large pot or Dutch oven for Zucchini Puree so there is room to simmer without boiling over.
How do I know when Zucchini Puree is cooked properly?
Zucchini Puree is done when the ingredients are tender and heated through and the flavors have come together. Taste toward the end of cooking and adjust the seasoning before serving.
Is Zucchini Puree suitable for vegetarians?
Yes. Zucchini Puree is suitable for vegetarians as written.
Is Zucchini Puree gluten-free?
Yes. Zucchini Puree is gluten-free as written, but always double-check packaged ingredients if cross-contact matters to you.
Are there any allergen ingredients in Zucchini Puree?
Yes. This recipe includes Gluten. Always review ingredient labels if you are cooking for an allergy-sensitive household.
Can I make Zucchini Puree ahead of time?
Zucchini Puree can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used.
How can I adjust Zucchini Puree for my calorie or macro goals?
To make Zucchini Puree higher in protein, add a lean protein source or swap part of the starch for a higher-protein ingredient. To lower calories, reduce calorie-dense toppings or oils while keeping the core ingredients the same.
Personalize This Recipe
Download Forkd and compare this recipe against your own calorie target.
See whether this meal fits your daily calories, protein goals, and broader nutrition plan after you create a profile in the app.
Scan to save Forkd on your phone.
Book a call with our teamFree 7-day access
Use the calorie calculatorRecipe Emails
Get recipe ideas and nutrition tips in your inbox.
If you liked Zucchini Puree, sign up for new recipe collections, calorie guides, and simple nutrition tips from Forkd.
Similar Recipes
More recipes like this one
InternationalSoups And Creams
Bean and Cilantro Soup
Bean and Cilantro Soup is a Soups And Creams international recipe from the Forkd database with calorie and macro details.
285 cal7.3 g protein40 min
InternationalSoups And Creams
Bean Stew with Spinach and Chard
Bean Stew with Spinach and Chard is a Soups And Creams international recipe from the Forkd database with calorie and macro details.
401 cal10.2 g protein30 min
InternationalSoups And Creams
Bean, Corn, Tomato and Carrot Soup
Bean, Corn, Tomato and Carrot Soup is a Soups And Creams international recipe from the Forkd database with calorie and macro details.
410 cal11 g protein20 min
InternationalSoups And Creams
Bean, Quinoa and Cheese Stew
Bean, Quinoa and Cheese Stew is a Soups And Creams international recipe from the Forkd database with calorie and macro details.
432 cal25.8 g protein30 min
InternationalSoups And Creams
Chickpea and Spinach Stew
Chickpea and Spinach Stew is a Soups And Creams international recipe from the Forkd database with calorie and macro details.
410 cal43.6 g protein25 min
InternationalSoups And Creams
Chickpea Stew
Chickpea Stew is a Soups And Creams international recipe from the Forkd database with calorie and macro details.
452 cal41.2 g protein30 min