Vegan Recipes
Vegan Zucchini Soup

Vegan Zucchini Soup Is Bursting With Flavor. There is so much flavor in this vegan zucchini soup. It is light & velvety & fresh. Zucchini blends into an herb mixture that includes garlic & a couple of onions, resulting in a smooth and fragrant dish that provides comfort. It is a vegetarian soup filled with zucchini flavor that tastes delicious, green &fresh, with every serving. Vegan Zucchini Soup Is Bursting With Flavor & is very good as an entree/a lunch food. It can be taken hot/cold. It is light, clean & rich in flavor without any dairy/oil.
STATS
- Prep Time: 10 minutes
- Course: Soup
- Cuisine: Vegan, Healthy
- Method: Stovetop + Blending
- Diet: Plant-Based, Dairy-Free, Gluten-Free
- Cook Time: 20 minutes
- Serving Size: 1 cup
- Yield: 4 servings
- Total Time: 30 minutes
- Difficulty: Easy
EQUIPMENT
- Large pot/saucepan
- Blender/immersion blender
- Wooden spoon
- Ladle
- Knife & cutting board
- Measuring cups & spoons
INGREDIENTS
- Three medium zucchini
- One small onion,
- Three minced garlic cloves,
- Two teaspoons of fresh parsley
- One tablespoon of fresh basil
- Two and a half cups of low-sodium vegetable broth
- One tablespoon of lemon juice
- 1 teaspoon salt (or to taste)
- 1/4 tsp black pepper
- 1/4 teaspoon of optional ground cumin
- One tablespoon of optional nutritious yeast
- For sautéing, use broth/olive oil spray
INGREDIENT NOTES
Zucchini:
- Firm zucchini with no soft spots should be used. No peeling required, the skins are good to eat and to add color.
Onion:
- Good depth is provided by a yellow or white onion. Shallots can be used as well to create a sweeter taste.
Garlic:
- New garlic enhances aroma. Add more in case you are fond of powerful taste.
Broth:
- A clear, vegetable-based broth is the way to go. Homemade or low-sodium market store will do.
Lemon juice:
- It brightens the flavour and elevates the flavour. At the final stage, add to taste.
Herbs:
- Parsley and basil bring out a freshness. When using dried, use 1/3.
Nutritional yeast:
- Not necessary, but a subtle taste of cheese, savory.
Cumin:
- Adds a warm and rich look. You may omit it, of course.
Oil spray:
- A little is all that is necessary to keep this recipe light. One can sauté vegetables in broth to remain oil-free.
INSTRUCTIONS
- A big pot should be heated on medium heat.
- Add a splash of broth or lightly mist with olive oil.
- Sauté the chopped onion for three to four minutes, till it becomes tender.
- Add the garlic & stir. Cook till aromatic, about one minute more.
- Include the sliced zucchini. Coat the onion mixture by stirring.
- The veggie broth should be added. Heat to a low boil.
- Reduce the temperature to low. For 12 to 15 minutes, let it boil under cover.
- When a fork is inserted, the zucchini should be soft.
- Take off the heat. Let the soup cool a little.
- In the saucepan, use a handheld blender to purée the soup.
- Alternately, move to a blender and process in batches till smooth.
- Now put the soup back to the pot.
- And add the salt, pepper, cumin, lemon juice, & herbs.
- If using, add nutritional yeast. Stir properly and reheat slowly.
- If necessary, taste & adjust the spices.
- If preferred, top with a swirl of plant-based cream/more herbs after ladling into bowls.
TIPS
- Do not overcook the zucchini; the color should be bright and the taste light.
- Put in a handful of spinach/kale before blending to make it a little greener.
- Good toppings are croutons, toasted seeds/a sprinkle of vegan Parmesan.
- Put it in a blender with a fast speed to make it smooth.
- Serving with green salad, crusty bread, as well as flat bread completes the meal.
STORAGE INFORMATION:
Fridge:
- Cooled soup can be kept for the next three to four days in sealed container.
Freezer:
- Partially freeze for as long as two months. Avoid boiling & reheat slowly after letting it thaw overnight.
FAQS:
May I make it without blender?
- The answer is, yes, mash with a potato masher, giving it a rough texture, but it will not be as smooth.
Does this soup taste good when it is cold?
- Yes! It can be chilled and served as a cooling summer soup, such as gazpacho.
Is it possible to cook frozen zucchini?
- Sure, you just have to defrost and drain it to get rid of the excessive water.
Is meal prep good?
- Absolutely. It keeps very well in the fridge & it reheats fast.
NUTRITION:
Calories: 78
Protein: 3g
Carbs: 10g
Fat: 2g
Fiber: 3g
Sugar: 4g
Sodium: 390mg
Iron: 1.2mg
Calcium: 30mg
Potassium: 420mg
Vitamin A: 320 IU