Zucchini and chicken velouté soup

A zucchini velouté is often a light starter; by adding chicken, it becomes a real cutting meal: 30 g of protein for 312 kcal. Blended zucchini gives a creamy, smooth texture for very few calories, the chicken provides protein, the fresh cheese a touch of indulgence. Comforting, light and filling all at once.

A velouté's smoothness often comes from cream, very calorie-dense. Here, blended zucchini creates the texture, completed by a portion of garlic-and-herb fresh cheese for creaminess and flavour — far lighter. To lighten it further, reduce the cheese; to enrich it, add a potato that thickens the velouté and adds carbs.

Sauté the onion, add the zucchini and stock, cook the chicken in it then remove it, blend the soup with the fresh cheese, and return the shredded chicken to the velouté (or keep it in pieces on top). A really smooth blend makes all the textural difference. Made for three, it keeps and freezes easily.

The recipe is just a starting point: the 'blended vegetable + chicken + light creamy touch' principle works with almost any vegetable. Pumpkin and carrot for autumn sweetness, cauliflower for a smooth, low-carb velouté, broccoli for micronutrients, leek and potato for a heartier classic. The base changes, the method stays the same.

The protein source also varies: shredded chicken, diced turkey, red lentils blended into the velouté, or a spoon of quark and soft-boiled eggs for a vegetarian version. A drizzle of walnut oil, toasted pumpkin seeds or whole-grain croutons add the final crunch. One format gives a different meal-soup each season, always protein-rich and light.

The first trap is overcooked zucchini: it turns watery and bland. Fifteen minutes is enough, and it is better not to boil it hard. The second trap is the chicken: cooked at a rolling boil, it turns dry and stringy. Poaching the breasts at a gentle simmer for 12 to 15 minutes, then letting them rest in the hot stock, keeps the meat tender and easy to shred with a fork.

For a truly smooth velouté, blend while still hot, in small batches, and keep some stock aside to adjust the consistency: too thick, add a splash of liquid; too thin, let it reduce for a few minutes. Don’t skip freshly ground pepper at the end or a squeeze of lemon, which wakes up the whole soup. A pinch of nutmeg, mild curry or cumin completely changes the flavour profile without a single extra calorie.

For organisation, this dish is a meal-prep ally: make the velouté in double batch, freeze it in single portions and add fresh or thawed chicken when reheating. You then have a protein-rich dinner ready in five minutes, even on evenings when you get back late from the gym. Count around 310 kcal per bowl; a small extra bowl is still very reasonable if hunger calls.

This velouté is enough on its own for a cutting dinner, but it also adapts to other goals. For a more energetic meal, add a slice of toasted whole-grain bread rubbed with garlic, or a handful of homemade oven croutons. A spoonful of pumpkin or sunflower seeds brings crunch, unsaturated fats and magnesium. Served lukewarm in summer with a drizzle of olive oil and fresh herbs, it becomes a very pleasant cool soup.