Curried Zucchini Soup

Back in the Gilmore Park Church Community Kitchen, Minoo wanted to show case zucchini. Minoo prepared 2 recipes with zucchini and she shared with us the benefits of zucchini listed below:

  • helps cure asthma, as it contains vitamin C, which is a powerful antioxidant which has anti-inflammatory properties.
  • helps to protect against cardiovascular disease from the antioxidant of vitamin C
  • helps to prevent disease like scurvy and bruising caused by deficiency of vitamin C
  • helps to prevent risk of having multiple sclerosis (MS)
  • has high water content (over 95%), high nutritious value and contain very low calories which makes it a perfect snack item for people on diet
  • contains useful amount of folate, potassium and vitamin A, necessary for proper functioning of the human body
  • contains vitamin C and lutein, both of which are known to be good for the eyes
  • good source of vitamin B6, riboflavin and manganese
  • helps the body in supporting the arrangement of capillaries
  • helps to protect the body against colon cancer
  • beneficial in preventing heart disease and related symptoms, such as high cholesterol
  • the rind of zucchini contains the nutrient beta-carotene, which is known to be full of antioxidant properties which helps to protect cell against oxidation damage
  • a good source of magnesium and phosphorus which is essential for building and maintaining healthy bones


This Curried Zucchini Soup was a hit because the people which we shared the food with in the church came asking for the recipe.


  • 4 tablespoon extra-virgin olive oil
  • 2 baby zucchinis, chopped
  • 1 medium onion, chopped
  • 1 teaspoon mild curry powder
  • 1/2 teaspoon cumin powder
  • 1/4 teaspoon red chili flakes
  • 2 cloves of garlic, minced
  • 2 cups chicken or vegetable broth
  • 1 tablespoon dried cranberries
  • 1 tablespoon raisins
  • 1/2 teaspoon sea salt


Source: this recipe is adapted from

Serves 4


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Canning Zucchini, Squash and Tomato Ratatouille

With the abundance harvest of zucchini, Ian made a Zucchini, Squash and Tomato Ratatouille. This is very similar to the Mixed Vegetables Relish he did in an earlier workshop. However, since there is lesser variation of vegetables, this can be cooked together instead of individually.


For this Zucchini, Squash and Tomato Ratatouille, Ian used various kinds of tomatoes, i.e. tomato sauce, sun dried tomato and fresh tomato.


Ian told us he uses the organic tomato sauce from Costco for pasta or cook it down for pizza topping.


Ian also used the above canned tomatoes for this recipe.



Ian’s recipe as above, plus chopped onions.


The zucchinis were huge. Just remember to remove the core as they are spongy.

Source: Ian Lai


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Canning Mixed Vegetable Relish

Ian Lai conducted another food preservation workshop at the Garratt Wellness Center organised by the Richmond Food Security Society. For this workshop, Ian decided to make a Mixed Vegetable Relish from the glut of vegetables he got from the Richmond Sharing Farm.


The vegetables includes zucchini, squash, chard and carrot.


We managed to can 14 x 1 liter jars of the Mixed Vegetable Relish for the food bank. This Mixed Vegetable Relish can be used to make a vegetable lasagna or making it into a soup by adding stock and your favourite grain.


  • squash
  • zucchini
  • carrot
  • onion
  • tomato paste
  • can dice tomato
  • assorted chili pepper (Nanami Togarashi), a Japanese spice mix which is available from Fujiya Japanese store. Ian jokingly said that this is his favourite spice mix for 2010.


You may click on the image of the package to have a larger view.

Ian does not provide a specific measurement for this recipe. In fact, Ian told us that he cooks by feel and he is a not a strict recipe follower.

Source: Ian Lai

Yields 14 x 1 liter jars.


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Zucchini and Dill Soup

The second dish which Minoo shared in the Gilmore Park Church Community Kitchen inspired by Woman’s Health Magazine was Zucchini and Dill Soup.


This Zucchini and Dill Soup is very refreshing. It is also quick to make which makes it a great recipe for a busy weekday supper.


  • 5 zucchini, grated
  • 1 onion, chopped
  • 4 cloves of garlic, minced
  • 2 cartons (900ml) of chicken or vegetable broth
  • a bunch of fresh dill
  • 2 tablespoons butter or vegetable oil


P/S: the red pepper is not supposed to be in this picture

Source: Minoo

Prep time: 20 minutes;  Cook time: 20 minutes;  Serves 8


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Zucchini Rice Casserole

Helmut and Paul made this Zucchini Rice Casserole adapted from Cooking Light.  This recipe serves 8.  You may halve the recipe easily.  For solo dining, you may filled this in 1-cup ramekins and freeze them just before the baking process.  This way, you can bake the individual servings when needed.  Otherwise, you can bake it first and portion them into single serving plastic containers and freeze for later consumption.  You just have to reheat them in the microwave.


The Zucchini Rice Casserole is creamy and rich and I’ll bet your kids will love this comfort food. They will not even noticed that it’s made with healthy zucchini.


  • 8 cups sliced zucchini (about 2 1/2 pounds)
  • 1 cup chopped onion
  • 1/2 cup fat-free, less sodium chicken broth
  • 2 cups cooked brown rice
  • 1 cup (4-oz) shredded reduced-fat sharp cheddar cheese
  • 1 cup fat-free sour cream (or use 1/2 cup sour cream plus 1/2 cup cottage cheese)
  • 1/4 cup (1-oz) grated fresh Parmesan cheese, divided
  • 1/4 cup Italian-seasoned breadcrumbs
  • 1 teaspoon salt
  • 1/4 teaspoon black pepper
  • 2 large eggs, lightly beaten


P/S: missing ingredients from this photo: eggs, brown rice, Italian-seasoned breadcrumbs, chicken broth, salt and pepper.


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