The Ultimate Creamy Vegan Zucchini Soup: Quick, Healthy & Dairy-Free!

Get ready to transform your perception of healthy eating with this incredibly delicious and easy-to-make vegan cream of zucchini soup. Forget the heavy creams and dairy products; this recipe uses just 7 simple ingredients and comes together in less than 30 minutes, making it a perfect weeknight meal or a refreshing starter. Whether served warm on a chilly evening or chilled as a light lunch on a hot day, this nutritious and satisfying soup is a fantastic dairy-free addition to your culinary repertoire.

You might be used to cream of zucchini soup recipes relying on heavy cream, sour cream, or other dairy products for their rich texture. But what if we told you there’s a healthier, equally (if not more!) delicious way to achieve that luscious creaminess? This recipe does exactly that! We’ve harnessed the power of wholesome plant-based ingredients like silken tofu for an unparalleled smooth consistency and green peas for a boost of protein and vibrant color. A touch of miso paste elevates the flavor profile, adding a depth of umami that makes this dairy-free soup truly irresistible. Once you experience this blend of flavors and textures, you’ll wonder why you ever considered going back to dairy versions!

This creamy vegan zucchini soup recipe isn’t just easy and tasty; it’s also a wonderfully healthy solution for utilizing that abundant summer zucchini harvest. If you’ve already made your fill of healthy zucchini bread, experimented with vegan zucchini muffins, or crafted delightful dairy-free zucchini boats, then this soup is your next must-try zucchini creation. It offers a fresh perspective on this versatile vegetable, delivering comfort and nutrition in every spoonful.

Demystifying Zucchini: How Much is 2 Pounds?

Understanding ingredient quantities is key to a successful recipe. This creamy zucchini soup recipe calls for 2 pounds of zucchini, which translates to a generous amount that will yield a hearty soup. Here’s a quick guide to help you:

• Quantity: 2 pounds of zucchini is typically equivalent to about 6 small to medium-sized zucchini. These smaller zucchinis are often preferred for their tender texture and fewer seeds.
• Size Matters: If you’re working with larger zucchini, 2 pounds might be just 3 large ones, or even 2 super large specimens. Keep in mind that bigger zucchini tend to have more developed seeds.
• Seed Removal Tip: For the smoothest possible soup, if your zucchini are large and loaded with seeds, simply scoop out the seedy core with a spoon while you’re chopping them. This simple step ensures a velvety texture for your finished soup.
• Chopped Volume: Once chopped, 2 pounds of zucchini will yield approximately 6 cups, providing the perfect base for this rich and creamy soup.
• Choosing Your Zucchini: Look for firm, bright green zucchini without blemishes. The smaller ones are generally more flavorful and less watery.

Zucchini is an amazing vegetable for weight management due to its high water content and low-calorie count. It’s also a nutritional powerhouse, brimming with essential vitamins like C and A, potassium, folate, and dietary fiber, all contributing to your overall health and wellness.

Essential Ingredients and Smart Substitutions

This recipe prides itself on its simplicity and relies on a few key ingredients to deliver maximum flavor and creaminess. Here’s a closer look at what you’ll need and potential substitutions:

• ZUCCHINI: The star of our soup! While zucchini is ideal, you can absolutely use yellow summer squash if that’s what you have on hand – it will offer a similar texture and mild flavor. As mentioned, zucchini is fantastic for a healthy diet, being rich in essential nutrients like Vitamins C and A, potassium, folate, and fiber, while remaining delightfully low in calories.
• ONION + GARLIC: These aromatic powerhouses form the foundational flavor base of our soup. Beyond their incredible taste, onions and garlic are celebrated for their health benefits, packed with antioxidants and known for their anti-inflammatory properties. Feel free to use yellow or white onions; fresh garlic is always best for robust flavor.
• SILKEN TOFU: This is our secret weapon for achieving that coveted creamy texture without any dairy or nuts! Silken tofu is incredibly versatile in vegan cooking. It’s a superb source of complete protein, providing all nine essential amino acids, alongside valuable iron and calcium. It’s effortless to use and doesn’t require pressing or draining for this soup, saving you precious time! I frequently use silken tofu to create creamy salad dressings, as a luscious filling for a healthy blueberry tart, and even to boost the protein content of my green smoothies.
• MISO PASTE: Another “secret weapon” from my whole food pantry. Miso paste is a fermented soybean paste that provides an incredible depth of umami flavor, often likened to a savory broth concentrate. I first discovered its magic as a flavor enhancer in my split pea soup, where it wonderfully replaced the traditional ham. Beyond its unmatched vegan flavor contribution to soups, miso is a fermented food, meaning it’s loaded with beneficial bacteria that support a happy, healthy, and diverse gut microbiome. Use a light or white miso for a milder, sweeter flavor.
• PEAS: These little green gems are, in my opinion, a truly underrated vegetable. I always keep frozen peas in my freezer because they defrost quickly and are incredibly convenient. They add a touch of natural sweetness, vibrant color, and an extra layer of nutrients to the soup. Peas are high in fiber, a good source of iron, beneficial for your skin and heart health, and can even aid in weight management.
• VEGGIE BROTH: A good quality vegetable broth is essential for building flavor. While it’s surprisingly easy to make homemade veggie broth, I understand that sometimes time is a luxury. If you’re using store-bought broth, make sure to read the ingredient labels carefully to choose a low-sodium, high-quality option without unnecessary additives. In a pinch, you can substitute water and compensate by adding an extra teaspoon or two of miso paste for that flavor boost.
• Salt & Pepper: Simple seasonings to enhance all the natural flavors. White pepper is often preferred in creamy soups for its subtle heat and ability to blend in visually without dark flecks.

Mastering Your Mise en Place: Prep Your Ingredients

Efficiency in the kitchen starts with proper preparation. This “mise en place” (everything in its place) approach ensures that once you begin cooking, the process flows seamlessly and quickly. This recipe moves fast, so having everything ready is key to success.

• Chop and Mince: Begin by dicing your onion into small, even pieces. Next, chop the zucchini into large, manageable chunks – remember, they will be pureed later, so precision isn’t paramount, but uniform size helps with even cooking. Finally, prepare your garlic cloves by either mincing them finely, pressing them through a garlic press, or grating them.
• Measure and Assemble: Measure out all your remaining ingredients: the vegetable broth, silken tofu, frozen peas, and miso paste. Have them all within arm’s reach of your stovetop. This preparation step not only saves time but also reduces stress during the cooking process.

Crafting Your Zucchini Soup: A Step-by-Step Guide

Creating this creamy vegan zucchini soup from scratch is a straightforward and rewarding process. Follow these simple steps for a truly delightful meal:

Step 1: Sauté the Aromatics. Heat a large soup pot or Dutch oven over medium heat. Add 1-2 tablespoons of vegetable broth (or a splash of water) instead of oil to sauté the onions. Cook the diced onions for 2-3 minutes until they become soft and translucent. This gentle cooking brings out their natural sweetness. Add the pressed garlic, along with a pinch of salt and pepper. Stir constantly for about 30 seconds to prevent the garlic from burning, which can lead to a bitter taste.

Step 2: Incorporate Zucchini. Add the chopped zucchini to the pot. Stir well, ensuring that the zucchini chunks are thoroughly coated with the aromatic onion and garlic mixture. This step allows the zucchini to absorb the initial flavors, setting the stage for a rich soup.

Step 3: Simmer to Perfection. Pour in the vegetable broth, ensuring it just covers the zucchini and other ingredients. Bring the liquid to a gentle simmer. Continue to cook for approximately 15 minutes, or until the zucchini is fork-tender. This cooking time is crucial for developing the soup’s base flavor and ensuring the zucchini is soft enough for a smooth puree.

Step 4: Add Final Ingredients. Stir in the frozen peas, miso paste, and silken tofu. Cook for just a few more minutes, stirring gently, until all these ingredients are warmed through. You don’t want to boil the miso, as excessive heat can diminish its beneficial enzymes and delicate flavor. The tofu will begin to soften further, contributing to the ultimate creaminess.

Step 5: Puree to Creaminess. Turn off the heat. Using an immersion blender, carefully puree the soup directly in the pot until it reaches a thick and velvety consistency. If you don’t have an immersion blender, carefully transfer the soup in batches to a high-speed blender. Be cautious when blending hot liquids, only filling the blender halfway and venting the lid. Blend until completely smooth, then return the soup to the pot.

Step 6: Season and Serve. Taste the soup and adjust the seasoning with more salt and pepper as desired. The miso adds a natural saltiness, so taste before adding more. This versatile soup can be served warm for a comforting meal or chilled for a refreshing summer dish. Garnish with fresh herbs like chives or parsley, or add a pop of color and crunch with finely chopped colorful veggies like julienned red bell pepper slices. Leftovers can be stored in an airtight container in the refrigerator for up to 5 days, or frozen for up to 3 months for future enjoyment.

The innovative combination of silken tofu and miso paste works wonders in this recipe, creating an incredibly thick, creamy, and profoundly flavorful vegan soup. It’s not just a dish; it’s a nutrient-dense experience that’s surprisingly filling and easy to prepare. For an added layer of savory, cheese-like flavor, I sometimes sprinkle a bit of nutritional yeast into a steaming bowl. And on those super hot days, nothing beats a bowl of this soup served cold – it’s even become a favorite refreshing breakfast option for me! This soup truly proves that healthy eating can be both simple and exquisitely delicious.

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📖 Recipe

Creamy Vegan Zucchini Soup

Author:

Debra Klein

This quick and easy vegan cream of zucchini soup is a delightful, dairy-free, and healthy meal. Made with just 7 ingredients and ready in under 30 minutes, it’s packed with flavor from miso and protein from tofu, perfect for any season.

4.73 from 22 votes

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Prep Time

10 minutes
mins

Cook Time

15 minutes
mins

Total Time

25 minutes
mins

Course
Soup

Cuisine
American

Servings

6
Servings

Calories

133
kcal

Equipment

• Hand blender (Immersion Blender)
• Wooden Spoon Set
• Garlic press
• Dutch oven (or large soup pot)

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. Add the diced onion and sauté for 3-5 minutes until it becomes translucent and softened. If the pan starts to dry out or the onions begin to stick, add a tablespoon of water or veggie stock at a time to deglaze. Season lightly with salt and pepper. Add the pressed garlic and stir constantly for about 30 seconds to prevent it from burning, which can make the soup bitter. Finally, stir in the chopped zucchini, ensuring it’s well mixed with the aromatics.
2. Pour in enough vegetable stock to just cover the vegetables. Bring the mixture to a gentle simmer. Continue to cook for approximately 15 minutes, or until the zucchini pieces are tender when pierced with a fork. This ensures they will blend into a smooth consistency.
3. Once the zucchini is tender, add the silken tofu, frozen peas, and miso paste to the pot. Stir gently until all the ingredients are well combined and warmed through. Avoid boiling after adding miso paste to preserve its beneficial probiotics and delicate flavor.
4. Turn off the heat. Using an immersion blender, carefully puree the soup directly in the pot until it is completely smooth and creamy. If you don’t have an immersion blender, transfer the soup in batches to a regular high-speed blender. Fill the blender no more than halfway, secure the lid, and blend until smooth. Return the pureed soup to the pan. Exercise caution when blending hot liquids.
5. Taste the soup for seasoning. Add more salt and pepper as desired, keeping in mind that miso paste contributes a natural saltiness. Adjust to your personal preference.
6. Serve your creamy vegan zucchini soup warm for a comforting meal, or chill it for a refreshing cold soup. Garnish with fresh herbs or chopped red bell pepper if desired.

Notes

ZUCCHINI: For this recipe, 2 pounds of zucchini is approximately 6 medium to small zucchini. When chopped into large cubes, this will yield about 6 cups. If using larger zucchini, consider scooping out some of the seeds for a smoother soup.

VEGGIE STOCK: While it’s always great to make homemade veggie stock, store-bought is perfectly fine. When buying, always check the ingredient label to choose the cleanest, low-sodium option available. No stock at all? No problem! You can use water and add an additional tablespoon of miso paste to boost the flavor and umami.

SILKEN TOFU: For this soup, there’s absolutely no need to “press” the silken tofu, as its higher water content won’t affect the final consistency. If you only have firm tofu available, don’t hesitate to use it! The soup will still turn out wonderfully creamy and delicious. If your tofu package is larger than 8 oz, you can use more or store the unused portion submerged in fresh water in a sealed glass container in the fridge. Tofu is incredibly versatile and can be used in smoothies, to make creamy salad dressings, or as a protein-rich filling for a mini fruit tart.

OPTIONAL GARNISH: For an extra layer of savory, cheesy flavor (without the cheese!), try garnishing your soup with a sprinkle of nutritional yeast before serving.

STORAGE: This delicious soup stores beautifully. It will remain fresh and tasty in an airtight container in the refrigerator for up to 5 days. You can gently reheat it on the stovetop over low heat, or enjoy it chilled directly from the fridge. For longer storage, the soup can be frozen in an airtight container for up to 3 months. Thaw in the refrigerator overnight before reheating or serving cold.

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

Note

The nutrition calculations were done using online tools and are estimations. 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.

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