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Creamy Zucchini Soup Recipe | Healthy, Quick and Vegan Soup

zucchini soup recipe vegan

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A healthy vegan one-pot soup ready in 30 minutes!
zucchini soup recipe

How a zucchini soup recipe can be this easy, yet this tasty is incredible!

 

The use of simple ingredients makes this tasty soup a great choice for the summer months, especially for those busy weeknights when healthy recipes like this one are needed.

 

This comforting soup is a great meal during zucchini season, and it can be served as a light starter, topped with some red pepper flakes or fresh dill, or as a main course with a nice warm slice of crusty bread.

 

It’s time to take out the immersion blender and give this delicious cream of zucchini soup a go!

zucchini soup ingredients

 

Let’s talk nutrition! 

Zucchini is an incredibly healthy option when looking for a vegetable rich in nutrients yet low in calories.

 

This summer squash is rich in Vitamin A, B6, and C, as well as magnesium, riboflavin, phosphorous, potassium, manganese, and fiber. Because of all of these incredible nutrients and low calories, zucchini is considered a superfood, which also helps with heart health and digestion.

 

Zucchini are also rich in anti-inflammatory nutrients as well as antioxidants, which help the body eliminate free radicals and lower inflammation in the body; additionally, zucchini helps the skin by reducing inflammation responses.

 

~~ Loving nutritious and versatile veggies and would love to add more to your healthy diet? The 18 Best Low-Carb Vegetables | Popular, Versatile, and Easy to Cook and Integrate into Most Diets 

 

zucchini soup recipe

Questions time!

How to make zucchini soup? 

 This is a one-pot delicious soup that is ready in 30 minutes!

 

In a large saucepan add a drizzle of olive oil and warm it up on medium heat; add the thinly sliced shallots and cloves of garlic, together with a pinch of salt, mix well and cook until golden brown.

 

Next, add the chopped zucchini and sauté before adding a stock cube, cashew nuts, salt, and pepper and mix well; add enough cups of water to cover the vegetables in the large pot, then simmer on medium-low heat for 20 minutes or until the vegetables are soft.

 

Before blending, add some Italian seasoning, such as parsley and tarragon, and a squeeze of lemon juice for its vibrant flavor, then allow it to simmer for a couple of minutes on medium-high heat.

 

To obtain a pureed soup, allow it to lightly cool down before adding it to a food processor or blending it with a regular blender. Serve and enjoy!

olive oil
Warm up the olive oil
olive oil garlic onion
Add the shallots and garlic
sauteed onion
Sauté until golden
chopped zucchini
Add the chopped zucchini and sauté until golden
black pepper stock and cashew nuts
Add the vegetable stock cube, cashew nuts and black pepper
zucchini soup base
Mix well all the ingredients before adding water
add water
Add enough water to cover the vegetables and simmer
herbs
Flavor with parsley, tarragon and some lemon juice
zucchini soup in blender
Allow the soup to lightly cool before blending
zucchini soup blended
Blend to the desired consistency
cream of zucchini soup
Season and warm up
Italian zucchini soup
Enjoy!

How to cut zucchini for soup? 

You do not need to be precise with how you cut your zucchini, as you ultimately will boil and blend them. Wash the zucchini under cool running water before chopping the top and bottom; for this soup, the chunks can be medium-large, so you can just cut the zucchini length-wise once and then chop in 1/2 inch pieces.

 

If you are using giant zucchini then chop them twice length-wise and then in 1/2 inch pieces.

How long to cook zucchini in soup? 

You will only need to simmer the zucchini in the soup for 20-25 minutes and they will be ready to puree. Overall, this zucchini soup recipe takes about 30 minutes to prepare. 

How to store and freeze vegan zucchini soup? 

Before storing your leftover soup either in the fridge or freezer, allow it to completely cool down to room temperature; once cool, add the cream of zucchini soup to an airtight container (or more if dividing for multiple uses) and put in the fridge, where it will keep for 2-3 days. The soup freezes very well too; once you are ready to use it, ensure it is piping hot before serving. Most vegetable soups can be stored this way, not only this zucchini soup recipe. 

Italian zucchini soup

Amendments: 

It is very easy to adapt this recipe, so here are some amendments for particular dietary (or taste) requirements.

 

  • Thickness: This Italian zucchini soup uses cashew nuts to obtain a nice creamy consistency once blended, as zucchini per se are quite watery vegetables. Should you need to swap this ingredient, then you can substitute it with half a cup of coconut milk, as this will offer it a nice creaminess. If you are not following a vegan diet, then adding some parmesan cheese, a dollop of sour cream, plain yogurt, or heavy whipping cream when serving is also a great way of achieving thickness; if you are going for either of these options ensure not to add too much, as zucchini are quite a delicate tasting vegetable and they would be overpowered (plus parmesan is quite high in calories).

 

  • White beans: if you are looking to add some more vegetables to this soup, then white beans or cannellini beans are a great option, as they will help with thickening (you can skip the cashews) and won’t overpower the zucchini flavor.

 

  • Stock: if you do not use stock cubes (I like them because they are easy to store and don’t take up too much space, although they are quite rich in sodium), you can use a couple of cups vegetable broth or chicken stock instead (if you are not following a vegan diet). I would suggest going for traditional stock flavors rather than special versions (ie: added lemon or herbs) or beef stock, as these may overpower the taste of zucchini. If you have some homemade chicken broth, that is a good choice too.

 

  • Garlic: if you do not have fresh or frozen garlic, then you can use some garlic powder instead, but do not add too much as it has a very strong flavor and smell; start by adding a quarter teaspoon and then add more if liked or needed.

 

  • Spice it up: if you like your soup to have a bit of heat, then you can skip the Italian herbs and add some curry powder instead; add a quarter teaspoon once the onions are cooked and stir fry for 30 seconds before going on to the next step. Add one or two bay leaves when you add the water or broth, but remember to remove them before blending this easy soup. Lastly, serve the soup hot with a few red chili flakes for the ultimate hearty zucchini soup recipe with a kick!

 

  • Dutch oven: this great recipe can also be prepared in a Dutch oven and it is a great choice, as the thick bottom of these pans helps the heat spread in a more even way, all while holding the heat for longer.

 

  • Serve it cold: looking for an easy way of serving a great summer lunch? There’s no need to serve this soup hot, as cold it is as nice! Just serve it with a little lemon zest or juice for that extra zing.

 

  • End result: if you like a healthy soup that is also chunky, you don’t need to completely puree the soup. Should you like some chunks, you can either set them aside before blending or just stop when you achieve your preferred consistency.

If you love quick, easy and tasty vegan soups, have a go at these ones too: 

vegan creamy roasted cauliflower soup recipe
Vegan Creamy Roasted Cauliflower Soup
roasted-vegan-carrot-soup
Creamy Roasted Carrot Soup Recipe
sambar recipe
Sambar Recipe with VIDEO

A few notes: 

 

  • Fresh zucchini: always ensure you use zucchini that are fresh, as acidic zucchini can be harmful. Check that the summer squash is nice and firm, the skin bright and not wrinkly.

 

  • Shallots: should you not have or like shallots, you can use onions instead; brown, white, or red onions will all work well.

 

  • Fresh herbs: while I used dry parsley and tarragon for this recipe, should you have fresh herbs then use those instead. As I do not use whole bunches of parsley I tend to use the dry option.

 

  • Healthy eating: eating seasonal is a great choice and when summer and fall approach there is always a ton of zucchini available at the grocery store. This zucchini soup is very light and offers itself as a great starter or main course, and it is extremely filling without having too many calories.

This easy recipe is no doubt the best zucchini soup recipe! It is tasty, ready in half an hour, and versatile!

 

Eat it with a slice of warm crusty bread, top it with a splash of cream or add an extra touch of lemon… it will always be glorious! Enjoy!

zucchini soup recipe

Creamy Zucchini Soup Recipe

A healthy vegan one-pot soup ready in 30 minutes!
5 from 2 votes
Prep Time 5 mins
Cook Time 25 mins
Total Time 30 mins
Course Appetizer, Soup
Cuisine Italian
Servings 4 bowls
Calories 122 kcal

Ingredients
  

  • 1 Tbsp Olive Oil or Vegetable or Sunflower oil
  • 1 Medium Shallot or any color Onion
  • 1 Garlic Clove peeled and chopped
  • 4 Zucchini medium size
  • 1 Vegetable Stock Cube
  • 30 g Cashew Nuts
  • 2 Tbsp Lemon Juice
  • 1 Tbsp Parsley
  • 1 Tbsp Tarragon
  • Salt and Pepper to taste

Instructions
 

  • In a large pot that is deep and wide add the olive oil and warm it up on medium heat; once warm, add the thinly sliced shallots and cloves of garlic, together with a pinch of salt, then mix well and cook until golden and soft on low heat. Keep an eye on the onions, as you don't want them browning too much, just soft.
  • Once the onions are soft, add the chopped zucchini and sauté for a few minutes before adding a vegetable stock cube, the cashew nuts, salt, and pepper to taste and mix well; add enough cups of water to cover the vegetables in the large pot, then simmer on medium-low heat for 20 minutes or until the zucchini are soft.
  • Once the vegetables are soft, add the tarragon, parsley and the lemon juice; mix well and simmer for a further couple of minutes on medium heat.
  • Before blending, allow the soup to lightly cool down; you can blend the soup with an immersion blender or in a food processor to the consistency preferred.

Notes

This recipe can be amended in so many ways you can find a list of some I have tried in the blog above. 

Nutrition

Calories: 122kcalCarbohydrates: 11gProtein: 4gFat: 8gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 4gSodium: 189mgPotassium: 651mgFiber: 3gSugar: 6gVitamin A: 551IUVitamin C: 41mgCalcium: 60mgIron: 2mg
Keyword 30-Minute Meal, Soup, vegan, zucchini
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2 Responses

  1. It was a tasty soup, even if I’m not a great fan of zucchini. Thank you very much for sharing your recipe; your blog is fantastic!5 stars

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