Velvety Zucchini Soup

Welcome to the ultimate guide for a truly exceptional Vegan Cream of Zucchini Soup Recipe! Prepare to be amazed by this incredibly simple yet profoundly delicious plant-based soup that will quickly become a staple in your kitchen. Designed for busy individuals who refuse to compromise on taste or nutrition, this recipe requires just 7 core ingredients and less than 30 minutes from start to finish. Whether you prefer it comforting and warm or refreshingly chilled, this dairy-free delight offers a satisfying and nutritious experience perfect for any season or occasion.

Forget about conventional cream of zucchini soup recipes that rely on heavy cream or sour cream for their rich texture. Our healthier, dairy-free version leverages the power of whole foods to achieve an unparalleled creaminess and depth of flavor. We’ve strategically incorporated silken tofu for a luxurious, velvety mouthfeel and an impressive protein boost, alongside a touch of miso paste to elevate the umami and add a fascinating layer of complexity. Once you experience the vibrant taste and satisfying texture of this delicious plant-based soup, you’ll understand why it’s a superior choice for both your palate and your well-being.

This creamy zucchini soup recipe is not only remarkably easy to prepare and incredibly tasty, but it also offers a fantastic and healthy solution for utilizing that abundant summer harvest of zucchini. If you’ve found yourself drowning in a bounty of green squash, moving beyond the usual suspects like zucchini bread, vegan zucchini muffins, or dairy-free zucchini boats can feel like a challenge. But rest assured, this healthy zucchini soup offers a fresh and exciting way to enjoy your favorite summer vegetable. It’s truly a game-changer, promising a wholesome and flavorful meal that’s both comforting and light. This recipe is patiently waiting for whenever you’re ready to embrace a new, delightful zucchini adventure!

Contents

Toggle

How Much Zucchini is 2 Pounds? An Essential Guide to Your Zucchini Harvest

When embarking on a culinary journey, understanding ingredient quantities is key, especially with fresh produce like zucchini, which can vary greatly in size. This delightful easy zucchini recipe calls for 2 pounds of zucchini. Let’s break down what that typically looks like so you can prepare with confidence:

• Small to Medium Zucchini: Generally, 2 pounds is equivalent to about 6 small to medium-sized zucchini. These are often preferred for their tender texture and fewer, smaller seeds, which contribute to a smoother, more refined soup.
• Large Zucchini: If your garden or market offers larger specimens, 2 pounds might be closer to 3 large zucchini or even just 2 super large ones. Larger zucchini tend to have more developed seeds and a higher water content.
• Handling Large, Seedy Zucchini: Don’t fret if your zucchini are on the larger side! If you notice them laden with numerous seeds, a simple trick is to scoop out the seedy core with a spoon after halving them lengthwise. This ensures a beautifully smooth and creamy soup, free from any unwanted fibrous bits.
• Chopped Volume: Once chopped into sizeable chunks for cooking, 2 pounds of zucchini will yield approximately 6 cups. This visual measurement can be particularly helpful when you’re prepping your ingredients.

Zucchini itself is a nutritional powerhouse, often lauded for its impressive health benefits. It’s incredibly low in calories, making it an excellent choice for weight management, while simultaneously being rich in essential vitamins like C and A, potassium, folate, and dietary fiber. Incorporating zucchini into your diet is a delicious way to boost your overall nutrient intake, and this soup is a perfect vehicle for doing so.

Key Ingredients for a Flavorful & Healthy Zucchini Soup

Crafting a truly remarkable soup starts with understanding the role each ingredient plays. This plant-based soup relies on a harmonious blend of simple yet powerful components, many offering fantastic nutritional benefits. Here’s a closer look at the stars of our Vegan Cream of Zucchini Soup:

• ZUCCHINI: The obvious hero of this dish! While green zucchini is the star, you can absolutely substitute it with yellow summer squash if that’s what you have on hand. Both offer a mild, slightly sweet flavor that blends beautifully into a creamy soup. Zucchini is a fantastic ally for health and wellness; it’s incredibly nutrient-dense yet remarkably low in calories. It provides a generous dose of Vitamins C and A, potassium, folate, and dietary fiber, all contributing to a healthy immune system, good digestion, and overall vitality.
• ONION + GARLIC: These humble aromatics are the foundational flavor builders of countless delicious dishes, and this soup is no exception. Sautéing onion and garlic creates a fragrant base that deepens the overall taste profile of the soup. Beyond their culinary contributions, both are packed with antioxidants and possess significant anti-inflammatory properties, making them not just flavor boosters, but health champions too.
• SILKEN TOFU: Our secret weapon for achieving that luscious, creamy texture without any dairy! Silken tofu is a magnificent nut-free, dairy-free alternative that effortlessly creates a smooth and velvety consistency when blended. It’s an exceptional source of plant-based protein, boasting all nine essential amino acids, making it a complete protein. Additionally, tofu provides valuable iron and calcium. It’s incredibly versatile in the kitchen; I use it not just for creamy soups, but also to make creamy salad dressings, as a rich filling for a healthy blueberry tart, and frequently add it to my green smoothies for a natural protein kick. A major bonus for this soup recipe: there’s absolutely no need to press or drain silken tofu, saving you valuable prep time!
• MISO PASTE: Another underappreciated gem in the realm of whole-food, plant-based cooking. Miso paste, a traditional Japanese seasoning produced by fermenting soybeans with salt and koji, is renowned for its incredible umami flavor. I first discovered its power as a ham substitute in my split pea soup, and I haven’t looked back since. It imparts an unparalleled savory depth to soups and broths, making them incredibly satisfying. Beyond its flavor-boosting capabilities, miso is a fermented food, meaning it’s teeming with beneficial bacteria that are fantastic for a happy, healthy, and diverse gut microbiome. For this recipe, a light or white miso paste is ideal for its milder, slightly sweet flavor profile.
• PEAS: In my opinion, frozen green peas are a truly underrated vegetable. I always keep a bag in my freezer because they’re incredibly quick to defrost and remarkably easy to incorporate into a wide array of dishes. These vibrant green pearls are not only naturally sweet but also packed with nutrition. They are high in fiber, a good source of iron, beneficial for skin and heart health, and can even aid in weight management. They add a lovely burst of color and a subtle sweetness that complements the savory notes of the soup.
• VEGGIE BROTH: The liquid foundation of our soup. While it’s surprisingly easy to make homemade veggie broth, I understand that time isn’t always on your side. If you opt for store-bought, be sure to meticulously read the ingredient labels to choose a brand free from excessive sodium, artificial flavors, and preservatives. Alternatively, if you find yourself without broth, simply substitute water and enhance the flavor by adding an extra teaspoon or two of miso paste. This will still yield a wonderfully savory and comforting soup.

Efficiently Prep Your Ingredients for a Speedy Soup

The secret to a quick and stress-free cooking experience, especially for a recipe that comes together in under 30 minutes, lies in efficient preparation – often referred to as “mise en place.” Getting all your ingredients ready before you even turn on the stove will ensure a smooth and enjoyable cooking process, preventing any last-minute scrambling.

• Precision Chopping: Begin by dicing your onion into small, even pieces. For the zucchini, chop it into large, manageable chunks; don’t worry about perfect uniformity as it will all be pureed later. As for the garlic cloves, you can either mince them finely, use a garlic press for quick work, or even grate them for an intense burst of flavor.
• Measure and Assemble: Take a moment to measure out all your remaining ingredients – the sea salt, white pepper, frozen peas, silken tofu, miso paste, and vegetable broth. Have them organized and within easy reach of your stovetop. This strategic setup allows you to add each component seamlessly as the recipe progresses, ensuring the soup moves quickly from one stage to the next without interruption. This meticulous preparation is key to achieving the speedy cooking time promised by this delightful recipe.

How to Make Creamy Vegan Zucchini Soup from Scratch: A Step-by-Step Guide

Creating this rich and creamy vegan zucchini soup is an incredibly straightforward process, perfect for beginners and seasoned cooks alike. Follow these simple steps to bring this wholesome and flavorful dish to life in your own kitchen.

Step 1: Sauté the Aromatics. Place a large soup pot or Dutch oven over medium heat. Add 1-2 tablespoons of vegetable broth (or a splash of water) to the hot pot. Add the diced onions and sauté for 2-3 minutes until they become translucent and fragrant. Next, add the pressed garlic, along with the sea salt and white pepper. Stir constantly for about 30 seconds to prevent the garlic from burning, allowing its aromatic oils to release fully. If the pan appears too dry at any point, add another tablespoon of broth or water to keep the vegetables from sticking.

Step 2: Incorporate the Zucchini. Once the aromatics are softened and fragrant, add the chopped zucchini to the pot. Stir well to ensure all the zucchini pieces are thoroughly coated with the delicious onion and garlic mixture. This initial coating helps to infuse the zucchini with flavor right from the start of the cooking process.

Step 3: Simmer to Tenderness. Pour in the vegetable broth, ensuring it just covers the zucchini and other vegetables. Bring the mixture to a gentle simmer. Continue to cook for approximately 15 minutes, or until the zucchini chunks are fork-tender. This step is crucial for achieving a smooth, creamy soup texture later, as tender vegetables blend much more easily.

Step 4: Add Final Flavor & Creaminess. Once the zucchini is tender, stir in the frozen peas, light miso paste, and silken tofu. Cook for just a few more minutes, stirring gently, until these newly added ingredients are thoroughly warmed through. The tofu will begin to soften further, contributing to the soup’s eventual creaminess, while the miso paste will dissolve, infusing the broth with its signature umami richness.

Step 5: Blend to Perfection. Turn off the heat. Using an immersion blender, carefully puree the soup directly in the pot until it reaches your desired thick and creamy consistency. Blend until completely smooth for a luxurious texture. If you don’t own an immersion blender, no problem! Carefully transfer the soup in batches to a high-speed blender. Blend until smooth, then return the pureed soup to the pot. Be cautious not to over-process in a high-speed blender, as it can sometimes introduce too much air and change the texture slightly. Taste and adjust seasoning with more salt and pepper as needed.

Step 6: Serve and Store. Your exquisite dairy-free zucchini soup is now ready to be enjoyed! Serve it warm for a comforting meal, or for a refreshing twist, chill it and serve cold – it’s surprisingly delicious as a chilled gazpacho-style soup on hot days. Garnish each bowl with fresh herbs like chopped parsley or basil, a drizzle of good quality olive oil, or a sprinkle of colorful diced vegetables such as julienned red bell pepper slices for added visual appeal and crunch. Leftovers can be stored in an airtight container in the refrigerator for up to 5 days, making it an excellent option for meal prep. For longer storage, this soup freezes beautifully for up to 3 months.

The innovative combination of silken tofu and savory miso paste truly transforms this recipe, creating a thick, creamy, and undeniably tasty vegan soup. It’s an incredibly nutrient-dense meal that’s surprisingly filling, despite its light and fresh profile. This soup is a testament to how flavorful and satisfying plant-based cooking can be. For an extra layer of “cheesy” flavor, I sometimes like to sprinkle a bit of nutritional yeast into a steaming bowl just before serving. On those scorching summer days, I particularly enjoy this soup chilled, making it a perfect light lunch or even an unconventional yet delightful breakfast. Its versatility is just one more reason to love this healthy zucchini soup!

Did you enjoy this quick and easy Vegan Cream of Zucchini Soup? We love hearing from you! Commenting and rating recipes is one of the best ways to support your favorite food bloggers and help others discover delicious meals. If you made this recipe, please consider leaving a five-star rating below and sharing your thoughts in a comment. We’d also be thrilled to see your culinary creations! Share your photos on Instagram by tagging me @dkhealthcoach and using the hashtag #debraklein. Your feedback and shares truly make a difference!

📖 Recipe: Creamy Vegan Zucchini Soup

Zucchini Soup

Author: Debra Klein

Quick and Easy Vegan Cream of Zucchini Soup Recipe. Just 7 ingredients for a dairy-free and delicious soup.

Rating: 4.73 from 22 votes

Rate this Recipe

Print Recipe
Pin Recipe

Overview

Prep Time: 3 minutes

Cook Time: 20 minutes

Additional Time: 2 minutes

Total Time: 25 minutes

Details

Course: Soup

Cuisine: American

Servings: 6 Servings

Calories: 133 kcal

Equipment

• Hand blender
• Wooden Spoon Set
• Garlic press
• Dutch oven

Ingredients

• 1 medium onion, diced
• ½ teaspoon sea salt
• ½ teaspoon white pepper
• 4 cloves garlic, pressed
• 2 lbs. zucchini*, chopped into large chunks.
• 4 cups veggie stock*
• 8 oz. silken tofu*
• 1 cup frozen peas
• 2 Tablespoons light miso paste

Instructions

1. Heat a soup pot or Dutch oven over medium heat and add onion. Saute for 3-5 minutes until translucent. Add water or veggie stock 1 Tablespoon at a time if the pan gets too dry and the onions begin to stick. Sprinkle with salt and pepper. Press garlic into pan and stir constantly for 30 seconds, so garlic doesn’t burn. Stir in zucchini and mix thoroughly.
2. Pour in stock to cover and bring to a simmer. Cook for 15 minutes, until zucchini is tender when pierced with a fork.
3. Add tofu, peas and miso and stir until heated through.
4. Turn off heat and use immersion blender to puree until smooth. If you don’t have an immersion blender, transfer to a regular blender in batches and return to pan. Be careful not to over process in a high-speed blender.
5. Taste for seasoning, adding more S+P as desired.
6. Serve warm or cold.

Notes

ZUCCHINI: 2 lbs is approximately 6 medium/small zucchini. It will be about 6 cups large cubes.

VEGGIE STOCK: It’s easy to make homemade veggie stock. If you prefer to buy stock, be sure you look at the ingredients on the label to choose the cleanest choice. No stock? No problem. Use water + additional Tablespoon miso paste.

TOFU: There is no need to “press” the tofu, since it’s going into a soup. The additional water content is not a problem. If you only have firm tofu, use it! The soup will still come out creamy and delicious. If your package is larger than 8 oz, you can use more or store unused tofu submerged in fresh water in a glass container. It can be used in smoothies, to make salad dressing, or as the filling to a mini fruit tart.

OPTIONAL: Garnish with a sprinkle of nutritional yeast.

STORAGE: Soup will stay good in the fridge for up to 5 days. Reheat gently on the stovetop or serve cold. Soup will stay good in the freezer for 3 months.

Nutrition

Serving: 1g | Calories: 133kcal | Carbohydrates: 20g | Protein: 9g | Fat: 3g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Cholesterol: 1mg | Sodium: 502mg | Fiber: 6g | Sugar: 8g

The nutrition calculations were done using online tools. To obtain the most accurate representation of the nutritional information in any given recipe, you should calculate the nutritional information with the actual ingredients you used. You are ultimately responsible for ensuring that any nutritional information is accurate, complete and useful.

Did you make this recipe? Please leave a review below, then snap a picture and tag me @dkhealthcoach or use hashtag #dkhealtcoach on Instagram so I can see it!!