Zucchini Kohlrabi Mint Soup

Necessity is the mother of invention. I needed a recipe to use up the extraordinary amount of zucchini in my garden. I also needed a recipe to use up all the kohlrabi that came in our CSA share last week (along with even more zucchini). My freezer was overstuffed with a huge container of homemade chicken broth taking up way too much room. My spearmint took over one of my garden beds. Plus, it’s has been around 90°F and humid for over a week. There was no way I was going to heat up the kitchen, so dinner had to come from the crockpot. 

The inspiration for this soup came from Michele Scicolone’s book, The Italian Slow Cooker.  I didn’t have potatoes, but I’m overloaded with kohlrabi. Michele did not specify what type of mint. I used spearmint, but I would imagine that peppermint would be just as good. She also adds spaghetti pieces to hers. Since I’m eating a ketogenic diet, that’s a no-go for me. I also used butter to cook the onions, whereas she used olive oil, traditional in Italian cooking. My quantities reflect the amount of vegetables and broth that I needed to use up, which I think came out perfectly. 

If you don’t have a slow cooker, aka Crockpot (which is one brand name of slow cooker, but is used so frequently it is used interchangebly with slow cooker), you really need to get one. They use very little energy, and keep your kitchen cool on hot summer days. This is the slow cooker I use. It’s simple, reliable, and inexpensive. I will be using it again later this week when I make a pork shoulder recipe from Michele’s book. 

Even though a lot of the recipes in Michele’s book have foods I can’t eat on a ketogenic diet, like pasta, potatoes, and beans, there were plenty that would work perfectly. Many other recipes could be made low-carb high-fat (LCHF) with just a few, easy substitutions. If you’re eating LCHF, and you’re tastebuds are looking for something new, you will find plenty of inspiration in The Italian Slow Cooker

This was both delicious and different. It had a mild and somewhat sweet flavor. I made a large batch of it, and then reheated the rest for lunch the next day. I’m sorry, I didn’t grab a picture of it in the crockpot. I did get this pic of reheating it on the stove. 

Zucchini, Kohlrabi, and Mint Soup | www.HomesteadingMom.com

We all have those moments when we just want something different. And this is perfect for when you want something different, but not so unusual that the kids won’t touch it. The rich broth and the spearmint together was a very pleasant surprise, especially if you’re used to flavoring chicken broth with bay leaves, sage, and thyme.

If you don’t have kohlrabi, you could swap them out for some potatoes or sweet potatoes. The flavor won’t be the identical, but it would be still be delicious.  If you’re short on time, you can make this on the stove top. Chop the kohlrabi into a small dice to help it cook quickly, and give it a good 30 minutes to cook. 

Zucchini, Kohlrabi, and Mint Soup

Prep Time: 20 minutes

Cook Time: 5 hours

Total Time: 5 hours

Number of servings: 6

Per Serving 286 calories

Fat 11 g

Carbs 34 g

Protein 19 g

6

Zucchini, Kohlrabi, and Mint Soup

A great way to use up zucchini and kohlrabi without heating up your summer kitchen.

Ingredients

  • 1 large onion, chopped
  • 3 tablespoons of butter
  • 2 pounds kohlrabi, peeled, diced small
  • 3 pounds of zucchini, sliced
  • 8 cups of chicken stock
  • 1/4 cup nutritional yeast flakes
  • 3 tablespoons fresh mint leaves, chopped

Instructions

  1. Add your chicken stock and your nutritional yeast flakes to your crockpot, and turn it on high.
  2. Peel and dice your kohlrabi, and add it to the crockpot. Make sure to exclude any fibrous or woody bits.
  3. Saute the onion in the butter until translucent, but not caramelized. Add the cooked onion to the crockpot.
  4. Slice the zucchini and add to the crockpot.
  5. When you are at about 4 hours of cooking time, test to make sure that the kohlrabi is fully cooked, adjusting the cooking time as needed.
  6. When the kohlrabi is fully cooked, add the mint leaves and allow to cook for another 30 minutes, and serve.

Notes

Depending upon your slow cooker, your cook time may be anywhere from 4 to 5 hours. If you're pressed for time, make this soup on the stove top instead. Get the kohlrabi simmering on the stove first, and then add everything else into it. It should be done in about 30 minutes. I used nutritional yeast for it's added nutrition. It has a flavor that is somewhat similar to parmesan cheese. You could skip this, and add some grated parmesan or romano cheese for added flavor instead.

 

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