A creamy and flavourful vegan zucchini soup that’s made using just a handful of ingredients and it’s ready in 30 minutes.
This healthy and delicious vegan zucchini soup is low in calories, rich in nutrients, easy to prepare, and can be enjoyed all year long.
Like our tomato soup and mushroom veloute, this creamy zucchini soup has a fantastic velvety texture, with no dairy required.
And as an added bonus, it’s gluten-free and oil-free too.
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Why you’ll love it
- Low in calories: Zucchini is naturally low in calories, and although we’ve added a few potatoes, a bowl of this delicious soup comes in at under 140 calories.
- Nutrient-dense: Zucchini is rich in vitamins and minerals such as vitamin C, vitamin A, and potassium. It’s also a good source of fiber.
- Delicious: It’s amazing how so few ingredients can result in an incredibly tasty dish.
Ingredients + Substitutions
Here’s what you’ll need to make this delicious vegan zucchini soup recipe.
- Zucchini: Choose zucchini that are firm, with rich and dark green colour, and free from blemishes.
- Potato: I prefer Yukon Gold potatoes for their creaminess, but I’ve also tried red potatoes which work well.
- Onion + Garlic: For added flavour, you may adjust to your taste. I like yellow onion for soup and fresh garlic over powdered for the best results.
- Veggie Broth: Be sure to use flavourful vegetable stock for the best results. I love using our homemade bouillon powder.
- Spices: Some rosemary, thyme, salt, and pepper provide the perfect blend of seasoning.
Instructions
(This is a summary with step by step photos, full recipe measurements and instructions are in the recipe card below.)
Add everything to your pot and simmer for approx 10 mins.
Use an immersion blender to puree/blend your soup until creamy.
Then serve in bowls topped with shredded dairy-free cheese, thin slices of zucchini, fresh herbs, a drizzle of olive oil, croutons, freshly squeezed lemon juice, and/or a swirl of coconut cream or dairy-free sour cream.
Variations
- Amp up the protein: Add a can of white beans, chickpeas, or lentils to your soup after pureeing it for extra protein and texture. OR, blend some white beans into the soup to keep it creamy in texture.
- Add more veggies: Some celery, leek, carrots, and/or sweet potato make great additions. Or add some spinach at the very end of cooking.
- Bulk it up with a scoop of brown rice or quinoa added to your bowl.
- Spice it up with a tablespoon of hot sauce or a sprinkle of chili flakes in your bowl.
Equipment
To puree your soup, an immersion blender is the easiest and least messy option. But if you don't have one, a stand-up high-speed blender works too. Just make sure to work in batches and never overfill a blender with hot liquids.
Storage
Leftovers will keep refrigerated for 3-4 days. You may reheat them on the stovetop.
To freeze, make sure the soup has completely cooled first. Then transfer to a freezer-safe airtight container, leaving some room for expansion, and keep frozen for up to 3 months.
Expert Tips
- Don't stress over uniform-sized veggie pieces. Since you'll be pureeing the soup, you don't need even sizes. This will save you time on prep.
- Use an immersion blender to puree for less mess, ease, and fewer dishes to wash.
- If you don't have an immersion blender, use extreme caution when blending hot liquids. Don't overfill your blender, and work in batches to prevent spills.
- Taste for salt and pepper once cooked, and add more, if needed. Depending on the broth you're using, you may want more salt.
More delicious vegan soup recipes
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Buon appetito
Rosa
📖 Recipe
Equipment
Ingredients
- 1 yellow onion chopped
- 3 cloves garlic minced
- 1.5 pounds zucchini chopped (approx. 3 medium)
- 1 pound yellow potatoes peeled + chopped (approx. 3 medium)
- 4 cups low sodium vegetable broth
- ¼ teaspoon dried rosemary
- ¼ teaspoon dried thyme
- salt + pepper to taste
Optional Toppings
Instructions
- Add all the ingredients to a soup pot, cover it with its lid, and bring it to a boil over high heat. Then reduce the heat to maintain a low boil and cook for 10-12 minutes until the potatoes are fork tender.
- Use an immersion blender to puree your soup, or carefully transfer it to a stand blender and puree it in batches until smooth.
Notes
- Don't stress over uniform-sized veggie pieces. Since you'll be pureeing the soup, you don't need even sizes. This will save you time on prep.
- Use an immersion blender to puree for less mess, ease, and fewer dishes to wash.
- If you don't have an immersion blender, use extreme caution when blending hot liquids. Don't overfill your blender, and work in batches to prevent spills.
- Taste for salt and pepper once cooked, and add more, if needed. Depending on the broth you're using, you may want more salt.
Nutrition
FAQ
Yes absolutely! This vegan zucchini soup freezes particularly well. Just make sure to leave some room for expansion, use an airtight and freezer-safe container, and make sure the soup is cooled before freezing.
Zucchini is a quick-cooking vegetable, so if your soup has a short cook time, add it with the other veggies. If your soup has a long cook time, add it in the final 10 minutes of cooking.
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