Quick and Easy Vegan Cream of Zucchini Soup Recipe. Just 7 ingredients and less than 30 minutes. Serve warm or cold for a satisfying and nutritious, delicious dairy-free soup.
This cream of zucchini soup recipe is easy to make, super tasty and a healthy way to help use up a bumper crop of zucchini. What, you haven’t moved on from zucchini bread? I hear ya….and I’ll just leave this soup recipe here for whenever you’re ready!
If you’ve learned to make creamy soups with heavy cream or sour cream, and are looking for a healthier alternative, welcome to my delicious dairy-free method. And, if you think you have to use chicken broth for extraordinary rich soup, think again.
This Zucchini Soup Recipe uses 7 wholesome vegan ingredients, will be ready in less than 30 minutes, can be served warm or cold and will quickly become a family favorite.
How much Zucchini do you need to make soup?
This recipe calls for 2 pounds of zucchini. That’s equivalent to about 6 small-medium zucchini. Chopped, it’s about 6 cups. I prefer to use the smaller zucchini because the larger ones tend to have a lot of seeds inside. 2 pounds also looks like 3 large zucchini or even 2 super large. If yours are big and loaded with seeds, simply scoop some out with a spoon while you’re chopping. Your finished soup will be smoother without all those seeds.
What’s in Creamy Vegan Zucchini Soup?
- ZUCCHINI: Duh….though you could also use yellow summer squash, if that’s what you have. Zucchini is awesome for weight loss as it’s high in nutrition (hello Vitamins C and A, potassium folate and fiber) and low in calories.
- ONION + GARLIC: These are natural flavor boosters that are also loaded with antioxidants and are anti-inflammatory.
- TOFU: Surprise! This is one of my favorite nut-free, dairy-free tools in the kitchen. Tofu is a good source of protein, containing all nine essential amino acids, a valuable source of iron and calcium and is so easy to use. Whenever you’re looking for a vegan, nut-free solution for cream, this is it! I use it to make creamy salad dressings, as a filling for a healthy blueberry tart and often add it to my green smoothies for a natural protein boost. When using tofu in a soup recipe, there is no need to press/drain….bonus time saver!
- MISO PASTE: Another secret weapon in my whole food fridge. I first used miso as a flavor enhancer in my split pea soup, since I didn’t want to include ham. Since then, I have never looked back. Not only does miso offer unparallelled vegan flavor for a soup, but, since it’s fermented, it’s also loaded with beneficial bacteria….for a happy and healthy, diverse gut.
- PEAS: A totally underrated veggie, in my opinion. I always keep peas in my freezer, since they’re quick to defrost and so easy to use. They’re high in fiber, a good source of iron, good for your skin and heart and can help with weight loss too.
- VEGGIE BROTH: It is EASY to make homemade veggie broth, but if you don’t have the time I get it. You can substitute water and add an additional Tablespoon of miso paste for that extra flavor. If you do buy veggie broth from the store, make sure to read the ingredient labels carefully to make an informed choice.
Prep your ingredients and you’re ready to begin.
How to make Zucchini Soup from Scratch:
- 1: Heat a pot and add the chopped onions. If pan becomes dry, add in veggie broth or water 1 Tablespoon at a time. Sprinkle with S+P.
- 2: Add garlic and stir constantly so it doesn’t burn.
- 3: Stir in the zucchini and coat with aromatics.
- 4: Stir in the veggie broth and bring to a simmer
- 5: Free time! Yahoo! Let zucchini cook until tender, approximately 15 minutes.
- 6: Add the yummy, creamy, tasty, healthy thickeners: Miso, Tofu, Peas.
- 7: Grab the immersion blender and puree. If you don’t have one, transfer soup in batches to a blender or food processor.
- THAT’S IT!! Serve it warm, or serve it cold. Optional: sprinkle on some nutritional yeast or chopped herbs or colorful veggies….and ENJOY!
The combination of tofu and miso paste creates a thick and creamy, uber tasty vegan soup. It’s nutrient dense, easy to make and surprisingly filling. I sometimes sprinkle a bit of nutritional yeast into a steaming bowl for a cheese-like taste. On super hot days, I enjoy this soup cold….even for breakfast!
You still have more Zucchini?
- Zucchini + Corn Fritters
- Easy Teriyaki Stir Fry
- Zucchini Brownies
- Mini Zucchini Pizza’s
- Zucchini Bread
- Zucchini Muffins
- 1 medium onion, diced
- 1/2 teaspoon sea salt
- 1/2 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
- Heat a soup pot 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 try 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.
- Pour in stock to cover and bring to a simmer. Cook for 15 minutes, until zucchini is tender when pierced with a fork.
- Add tofu, peas and miso and stir until heated through.
- Turn off heat and use immersion blender to puree until smooth. If you don't have an immersion blender, transfer to regular blender in batches and return to pan. Be careful not to over process in high speed blender.
- Taste for seasoning, adding more S+P as desired.
- Serve warm or cold.
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.
Amount Per Serving Calories 133Total Fat 3gSaturated Fat 1gTrans Fat 0gUnsaturated Fat 2gCholesterol 1mgSodium 502mgCarbohydrates 20gFiber 6gSugar 8gProtein 9g
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.
Absolutely not necessary. Why spend the extra time. Also, the skin is where the bulk of the nutritional value is.
Depends on your dietary preferences. If you want nut-free, dairy-free creamy goodness, I suggest using silken tofu. You can substitute firm tofu if needed.
Yes! I like to freeze soup in mason jars. The important thing is to completely cool the soup before filling the jars. Also, leave at least an inch of space on top of the soup to allow for expansion so the glass doesn’t break.