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    Home » Course » Side Dish

    Vegan Zucchini Soup

    Published: Aug 23, 2021 · Modified: Dec 28, 2022 by Erin Carter · This post may contain affiliate links · 2 Comments

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    Vegan Zucchini Soup Pinterest image

    This is the best vegan zucchini soup recipe. It's quick and easy to make and takes less than 30 minutes to cook. This soup is rich and creamy and made with coconut milk, fresh zucchini and cashews. It's also dairy free, paleo and Whole30 compliant.

    A bowl of creamy vegan zucchini soup topped with crackers, fresh basil and black pepper.

    Why you will love this recipe:

    • This dairy free zucchini soup is so simple! Not only will the whole family love this recipe but it's quick and easy to make and takes less than 30 minutes from start to finish.
    • This creamy zucchini soup freezes really well so is perfect for meal prep.
    • Dietary restrictions? No problem! This healthy zucchini soup is also gluten free, vegetarian, Whole30, low carb, keto and paleo.
    • This creamy vegan zucchini soup is made with pantry staples and has some surprise ingredients including cashews and coconut milk to make it even more rich and creamy.
    • This soup is made with no cream, no milk, and no cheese so it's dairy free and lactose free.
    • It's made in just one pot so the clean up is so simple.
    • If you love zucchini recipes you will also love this easy courgette salad recipe.

    Taste and texture:

    This zucchini soup is so rich and creamy. The coconut milk and cashews makes it slightly sweet while fresh zucchini and herbs adds a delicious savoury taste. This is a smooth and creamy soup, not a chunky soup.

    Key ingredients and substitutions:

    • Zucchini - The star of this show! Fresh zucchini is one of my favourite vegetables. It's super versatile and takes on a wonderful flavour when cooked or baked. I recommend using fresh zucchini or fresh courgettes to make this healthy courgette soup.
    • Raw cashews - it might sound odd to put cashews in soup, but when blended they help give this soup the most rich and creamy texture.
    • Coconut milk - coconut milk and cashews combine perfectly to give this soup the most rich and creamy flavour. I recommend using full fat coconut milk for this vegan creamy zucchini soup. If you can't have coconut milk you can use cashew milk instead.

    How to make this recipe:

    Step one:

    First, in a large stock pot over low heat, melt the oil and add the onion and garlic and cook for a few minutes until the onion is translucent.

    A large pot on the stovetop with onion cooking in it.

    Step two:

    Next, add the chopped zucchini to the pot and continue cooking over low heat, stirring frequently, until the zucchini softens (~7-10 minutes).

    A large pot on the stove with onion and chopped zucchini cooking in it.

    Step three:

    Now add the vegetable broth, spices, coconut milk, and cashews to the pot and simmer for another 15 minutes.

    A large pot on the stove with zucchini, coconut milk, cashews and spices cooking in it.

    Step four:

    Lastly, turn off the heat and then using your immersion blender, blend the soup until it's smooth. Let the soup cool for a few minutes, then serve and enjoy!

    A large pot on the stovetop filled with zucchini soup and an immersion blender in it.

    Chef's tips and variations:

    • Instead of coconut milk you could use cashew milk or almond milk.
    • Feel free to swap the herbs in this soup to give it a different flavour. 
    • The cashews help give this soup an extra creamy, silky flavour but if you prefer to leave them out simply double the coconut milk instead (use 1 cup instead of 1/2 cup).
    • If you aren't vegan you could use bone broth or chicken broth instead of vegetable broth. 
    • If you don't have an immersion blender you can put the ingredients into a Vitamix or other high speed blender and blend it in there.

    How to serve:

    This soup is great eaten on it's own but it also pairs really well with salads, sandwiches, burgers, and other main dishes. It can also be eaten as a snack or as a healthy side dish. You can also add protein to it to turn it into a complete meal or top it with crushed crackers to give it a bit of crunch.

    How to store:

    • Store this soup in the fridge in an air tight container for up to 7 days.
    • This soup freezes really well - I love freezing them in single sized portions using these Souper Cubes.

    Nutrition info:

    One serving of this soup has approximately 192 calories, with 11 grams of total carbohydrates, 2 grams of fiber, 9 grams of net carbs, 4 grams of protein and 16 grams of fat. This soup is low calorie, low sugar, vegan, dairy free, gluten free, paleo, Whole30, keto and low carb.

    A bowl of vegan zucchini soup topped with crushed crackers and fresh basil.

    Frequently asked questions:

    Do you have to soak the raw cashews before adding them to the soup?

    Soaking the cashews before adding them to the soup is not necessary because you will be simmering the cashews in the pot with vegetable broth and coconut milk for 15 minutes, this will soften the cashews up just enough!

    What if I don't have an immersion blender?

    No problem! Simply transfer the soup to a blender and blend it there instead. Just be careful when transferring the soup as it will be hot!

    Is this zucchini soup vegetarian?

    Yes!

    Is this zucchini soup paleo?

    Yep!

    Are courgettes and zucchini the same thing?

    Yes! These names are interchangeable so I could have easily called this soup vegan courgette soup instead.

    Other recipes you will love:

    • Pumpkin and Sweet Potato Soup
    • Vegan Cream of Mushroom Soup
    • Vegan Cauliflower Soup
    • Vegan Shrimp
    • Vegan Sun-Dried Tomato Pasta
    • Vegan root vegetable soup

    Since you made it this far we are basically best friends so be sure to follow me on Instagram, Pinterest, TikTok and Facebook where I share even more recipes and healthy living tips! And don’t forget to leave this recipe a star review before you go!

    Vegan Zucchini Soup Recipe

    Vegan Zucchini Soup

    This is the best vegan zucchini soup. It's so easy to make with coconut milk and turns out so creamy and delicious.
    5 from 7 votes
    Print Pin Rate
    Course: Appetizer, Side Dish, Soup, Vegetables
    Cuisine: American
    Diet: Diabetic, Gluten Free, Low Lactose, Vegan, Vegetarian
    Prep Time: 5 minutes
    Cook Time: 30 minutes
    Total Time: 35 minutes
    Servings: 6
    Calories: 192kcal
    Author: Dr. Erin Carter

    Equipment

    • Immersion blender

    Ingredients

    • 1 small white onion
    • 2 cloves garlic
    • 3 tablespoon coconut oil or avocado oil
    • 1.5 lbs cut zucchini (6-7 cups)
    • 1 teaspoon salt (or more to taste)
    • 1 teaspoon dried basil (or more to taste)
    • 1/2 teaspoon ground black pepper (or more to taste)
    • 1/2 teaspoon dried thyme (or more to taste)
    • 3 cups vegetable broth
    • 1/2 cup coconut milk
    • 1/2 cup raw cashews

    Instructions

    • In a large pot over low heat, melt the oil and add the onion and garlic and cook for a few minutes until the onion is translucent.
    • Add the zucchini and continue cooking over low heat, stirring frequently, until the zucchini softens (~7-10 minutes).
    • Add the vegetable broth, spices, coconut milk and cashews to the pot and simmer for 15 minutes.
    • Turn off the heat and then using your immersion blender, blend the soup until smooth. Then enjoy!

    Notes

    1. Store this soup in the fridge in an air tight container for up to 7 days.
    2. Feel free to swap the herbs in this soup to give it a different flavour. 
    3. Nutritional values are an estimate and will vary depending on the exact ingredients used and your serving size. 
    4. If you don't have an immersion blender you can transfer this soup to a blender and blend it in there instead. 

    Nutrition

    Calories: 192kcal | Carbohydrates: 11g | Protein: 4g | Fat: 16g | Saturated Fat: 11g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Sodium: 871mg | Potassium: 446mg | Fiber: 2g | Sugar: 5g | Vitamin A: 483IU | Vitamin C: 22mg | Calcium: 38mg | Iron: 2mg
    Tried this Recipe? Pin it for Later!Mention @pureandsimpleno or tag #pureandsimpleno!

    More Healthy Side Dishes

    • Carrot and Turnip Soup
    • Paleo Curried Butternut Squash Soup
    • Butternut Squash and Red Pepper Soup
    • Turnip and Apple Casserole

    DISCLAIMERS: The statements made on this website have not been approved by the Food and Drug Administration or Health Canada. The information is not intended to diagnose, treat, cure, or prevent disease. You assume full responsibility for how you use this information. Always consult with your physician or other health professionals before making any diet or lifestyle changes. This post may contain affiliate links whereby if you purchase these products I receive a small percentage of the sale price. This allows me to keep the blog running and I thank you for allowing me to do that!

    Reader Interactions

    Comments

    1. Amanda

      September 20, 2022 at 2:17 am

      Yummy soup! It has a nice flavour.5 stars

      Reply
      • Erin Carter

        September 26, 2022 at 6:20 pm

        I'm so glad you like it!

        Reply

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    Hi everyone! My name is Dr. Erin Carter and I am so thrilled you are here. I am a physician with specialities in both internal medicine and rheumatology, and I believe that food and healthy living are forms of medicine. In my spare time I share health information and delicious, healthy recipes here on Pure and Simple Nourishment.

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