Name: Zucchini Soup
Prep time: 3 min
Cook time: 20 min
Total time: 25 min
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

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Quick and Easy Vegan Cream of Zucchini Soup Recipe. You’ll love this easy zucchini recipe that uses just 7 ingredients and takes less than 30 minutes. Serve warm or cold for a satisfying and nutritious, delicious dairy-free soup.

Creamy green soup in bowls with red pepper garnish.

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How much Zucchini is 2 pounds?
Ingredients and Substitutions
Prep your ingredients
How to make Zucchini Soup from Scratch
More healthy zucchini recipes
📖 Recipe

Forget about other cream of zucchini soup recipes that use heavy cream or sour cream and make this healthier zucchini soup instead. I’ve added tofu and green peas for extra protein, plus miso paste as a flavor booster and once you try this delicious dairy-free soup, you’ll never go back!

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, vegan zucchini muffins or dairy-free zucchini boats? I hear ya….and I’ll just leave this soup recipe here for whenever you’re ready!

How much Zucchini is 2 pounds?

Pile of zucchini on top of a scale that reads 2lbs.

This recipe calls for 2 pounds of zucchini.
That’s equivalent to about 6 small-medium zucchini. 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.
Chopped, 2 pounds of zucchini is about 6 cups.

Ingredients and Substitutions

Ingredients for zucchini soup: miso paste, silken tofu, spices, zucchini, onion.

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 teaspoon or two 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

Prepped ingredients like chopped zucchini, peas, garlic, chopped onions, miso paste for creamy zucchini soup.

Dice onions and zucchini and either mince, press or finely grate the garlic cloves.
Measure everything else out and have it ready because once you get started, this soup recipe moved quickly.

How to make Zucchini Soup from Scratch

Onions and garlic cooking in a dutch oven.

Heat soup pot or dutch oven over medium heat and add 1-2 tablespoons veggie broth. Cook onions 2-3 minutes and then add garlic, salt and pepper, stirring constantly so it doesn’t burn.

Dutch oven with chopped zucchini, onions, garlic and a wooden spoon stirring.

Add zucchini to the pot and stir until well coated with aromatics.

Zucchini, onions and garlic in a dutch oven with broth.

Stir in veggie broth, bring to a simmer and cook until zucchini is tender, approximately 15 minutes.

Broth cooking in dutch oven with chunks of zucchini plus peas, tofu and miso.

Stir in the peas, miso paste and tofu and cook for a few minutes until they’re warmed through.

Immersion blender in a dutch oven, pureeing light green soup.

Puree with immersion blender until thick and creamy. If you don’t have one, or want a smoother soup, transfer in batches to high speed blender.

Serve warm or cold. Garnish with fresh herbs or chopped colorful veggies like red bell pepper slices. Leftovers can be stored in airtight container in fridge for 5 days, or freeze for 3 months.

Two bowls of creamy green soup, garnished with julienned red pepper slices.

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!

More healthy zucchini recipes

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📖 Recipe

Light green creamy soup with red pepper slices as garnish.

Zucchini Soup

Author: Debra Klein

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

4.73 from 22 votes

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Prep Time 3

Cook Time 20

Additional Time 2

Total Time 25

Course Soup

Cuisine American

Servings Servings

Calories 133 kcal

Equipment

Ingredients

Instructions

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.

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: 1gCalories: 133kcalCarbohydrates: 20gProtein: 9gFat: 3gSaturated Fat: 1gPolyunsaturated Fat: 2gCholesterol: 1mgSodium: 502mgFiber: 6gSugar: 8g

Note

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!!

Categories

Gluten Free Grain Free No Oil Soup Vegan Miso, Tofu

Comments

4.73 from 22 votes (10 ratings without comment)