Calabacitas soup
When you're craving something warm, comforting, and nourishing—but still vibrant and light—this Mexican-inspired Calabacitas Soup hits every mark. Rooted in the traditional dish of sautéed squash and corn known as “calabacitas,” this soup version transforms humble summer vegetables into a flavorful, soul-satisfying meal that’s perfect for any season.
It’s a celebration of whole foods: zucchini, summer squash, sweet corn, tomatoes, garlic, jalapeños, and herbs—all simmered into a naturally gluten-free, plant-based soup that’s as good for your body as it is for your taste buds.
Why You'll Love This Calabacitas Soup?
1. It’s Plant-Powered and Anti-Inflammatory Loaded with fresh vegetables and healing herbs, this soup supports gut health, hormone balance, and immune function. Garlic and onion bring natural antibacterial properties; jalapeño adds capsaicin for circulation; zucchini and squash are rich in antioxidants and fiber.
2. Naturally Gluten-Free and Dairy-Free No hidden flours, no dairy thickeners—just clean, whole ingredients blended into a rich, nourishing broth.
3. Comforting Without Being Heavy This is the kind of soup that leaves you feeling satisfied, not sluggish. It's hearty thanks to the fiber and healthy fats from avocado oil, but light enough to enjoy any time of day.
4. Full of Flavor, Not Fuss Roasting the tomatoes, garlic, onions, and jalapeños gives the broth a smoky, rich depth without needing hours on the stove. Most of the work is passive, and it comes together with minimal effort.
How to Serve It?
This soup stands on its own, but can be beautifully paired with:
Warm corn tortillas or gluten-free flatbread
A scoop of cooked quinoa or black beans stirred in
A dollop of dairy-free yogurt or avocado slices for richness
A side salad with lime vinaigrette for a complete meal
Calabacitas Soup is proof that simple ingredients can deliver deeply satisfying meals. Whether you’re looking to nourish after a long day, prep a week of easy lunches, or serve a comforting, healthy dish to friends, this recipe brings a little sunshine to your table.
It’s food that feeds more than hunger—it supports your wellness, honors seasonal produce, and brings a bit of Mexican warmth to your bowl.
RECIPE
Ingredients:
2 cups corn (fresh or frozen)
2 green zucchinis, diced
2 yellow summer squash, diced
10 Campari tomatoes
1 white onion, quartered
5 garlic cloves
1–2 jalapeños, seeds removed (adjust to spice preference)
Juice of half a lemon
1 Tbsp dried oregano
1 Tbsp dried thyme
1.5 Tbsp pink Himalayan salt
½ tsp ground black pepper
A handful of fresh cilantro, chopped
2 Tbsp avocado oil
7 cups water, divided
Instructions:
Roast the Aromatics: Preheat your oven to 400°F. Place the tomatoes, jalapeños, garlic cloves, and onion on a baking sheet. Roast for 30 minutes until soft and slightly charred.
Make the Base: Once roasted, transfer the vegetables to a blender with 1 cup of water and blend into a smooth paste. (You can use a regular or immersion blender.)
Prep the Vegetables: While the aromatics are roasting, dice the zucchini and summer squash. Set aside with the corn and herbs.
Build the Soup: In a large soup pot, heat the avocado oil over medium heat. Pour in the blended tomato mixture and sauté for about 3 minutes until bubbling and fragrant.
Simmer: Add the remaining 6 cups of water, diced zucchini, summer squash, corn, oregano, thyme, salt, and pepper. Stir well.
Cook Low & Slow: Reduce heat to low and let the soup simmer gently for 30 minutes, allowing the flavors to meld.
Finish & Serve: Stir in the lemon juice and fresh cilantro right before serving for a bright, fresh finish.
As usual, these are my thoughts and ideas, not medical advice. You are encouraged to create your own recipes or search for some suited to your needs. I am just sharing my recipes, hoping that I can inspire some of you to make healthier food choices.
Please remember that we all have different nutritional needs and that food affects us differently. If you are not sure which foods are best for you, reach out for a free phone consultation.
In good health,
Ioana