The Best Vegan Cream of Zucchini Soup: A Quick, Healthy & Dairy-Free Recipe

Craving a comforting bowl of creamy soup that’s both healthy and easy to make? Look no further than this incredible Vegan Cream of Zucchini Soup! Forget traditional recipes loaded with heavy cream or sour cream. Our version delivers unparalleled creaminess and rich flavor using just 7 wholesome ingredients in less than 30 minutes. Whether you serve it warm on a chilly evening or chilled for a refreshing summer lunch, this satisfying and nutritious plant-based soup is sure to become a new favorite.

What makes this zucchini soup truly special? It’s our secret weapons: silken tofu and miso paste. Tofu provides that luxurious, velvety texture without any dairy, while miso paste adds a deep umami richness that elevates the flavor profile to gourmet levels. We also boost the nutritional value with green peas for extra protein and fiber, making this a truly wholesome meal. Once you experience the depth of flavor and satisfying creaminess of this healthier, dairy-free alternative, you’ll never go back to those heavy, fat-laden versions.

This easy zucchini soup recipe is not only incredibly delicious but also an excellent way to utilize an abundance of zucchini from your garden or farmer’s market. If you’re tired of making zucchini bread, vegan zucchini muffins, or dairy-free zucchini boats, this soup offers a refreshing and equally delightful culinary adventure. It’s simple, bursting with flavor, and packed with nutrients – what more could you ask for in a summer vegetable recipe?

How Much Zucchini is 2 Pounds? (And Why Size Matters!)

Understanding zucchini measurements is key to a perfectly balanced soup. This recipe specifically calls for 2 pounds of zucchini. Here’s a quick guide to help you:

• Quantity: 2 pounds of zucchini typically translates to about 6 small to medium-sized zucchinis.
• Size Preference: We highly recommend using smaller zucchini whenever possible. Larger zucchinis tend to have a higher water content and a lot more seeds, which can make your soup less creamy and sometimes slightly bitter.
• Large Zucchini Tip: If you only have access to large zucchini (around 3 large or 2 super large for 2 pounds), don’t fret! Simply slice them open and use a spoon to scoop out the seedy core before chopping. This small step ensures a smoother, more refined soup texture.
• Chopped Volume: When chopped into large chunks, 2 pounds of zucchini will yield approximately 6 cups. This is a good visual indicator if you’re not using a scale.
• Selecting Zucchini: Look for firm, bright green zucchini without blemishes. The skin should be smooth, indicating freshness.

Key Ingredients & Flavorful Substitutions

Creating an incredibly delicious and healthy vegan zucchini soup relies on a few core ingredients, each playing a vital role in taste, texture, and nutrition. Here’s a closer look at what you’ll need and how you can adapt the recipe to your pantry or preferences.

• ZUCCHINI: The star of our show! While zucchini is the preferred choice for its subtle flavor and creamy texture when blended, you can easily substitute it with yellow summer squash if that’s what you have on hand. Zucchini is a powerhouse of nutrition, known for being high in essential vitamins (like C and A), potassium, folate, and fiber, all while being remarkably low in calories. It’s a fantastic choice for supporting overall health and weight management.
• ONION + GARLIC: These aromatic vegetables form the foundational flavor base of almost any savory dish, and this soup is no exception. Beyond their delicious contributions, both onions and garlic are packed with potent antioxidants and possess significant anti-inflammatory properties, contributing to the health benefits of this soup. We recommend a medium yellow onion for balanced sweetness and pungency, and fresh garlic cloves for the best flavor.
• SILKEN TOFU: This is our dairy-free secret to achieving that luscious, creamy texture. Silken tofu, with its smooth, custard-like consistency, blends effortlessly into soups, providing a richness typically associated with heavy cream. As a superb source of plant-based protein, it contains all nine essential amino acids, alongside valuable iron and calcium. It’s incredibly versatile and a staple in my kitchen for creamy salad dressings, dessert fillings, and even smoothie boosts. The best part for this soup? No need to press or drain it, saving you precious time!
• MISO PASTE: Another one of my secret flavor enhancers! I first discovered the magic of miso paste as a savory booster in my split pea soup, where it wonderfully replaced the traditional ham flavor. Since then, it’s become indispensable. Miso, a fermented soybean paste, not only provides an unparalleled umami depth to vegan soups but also introduces beneficial bacteria, promoting a healthy and diverse gut microbiome. Choose a light or white miso for a milder, slightly sweeter flavor that won’t overpower the delicate zucchini.
• PEAS: Often overlooked, frozen green peas are an incredibly convenient and nutritious addition to this soup. I always keep a bag in my freezer because they defrost quickly and are so easy to incorporate into meals. Peas are a fantastic source of fiber, iron, and various vitamins, supporting skin health, heart function, and even aiding in weight loss efforts. They add a touch of sweetness and vibrant green color to the final dish.
• VEGGIE BROTH: The liquid base for our soup. While making homemade veggie broth is always a great option for superior flavor and control over ingredients, store-bought vegetable broth works perfectly well if you’re short on time. Just remember to check the ingredient labels carefully to avoid excessive sodium or undesirable additives. If you happen to run out of broth, water can be used as a substitute; simply add an extra teaspoon or two of miso paste to compensate for the lost depth of flavor.
• SALT & PEPPER: Essential for seasoning. White pepper is often preferred in cream-colored soups to avoid visible black flecks, but black pepper works just as well. Always taste and adjust seasonings to your preference.

Efficient Ingredient Preparation

A smooth cooking process begins with well-prepped ingredients. While this soup comes together quickly, having everything ready before you start cooking will make the process even more enjoyable and stress-free.

• Chopping: Dice your onion and zucchini into uniform pieces. For the garlic, you can mince it finely, press it with a garlic press, or even grate it for quick integration.
• Measure & Gather: Measure out all other ingredients – your silken tofu, frozen peas, miso paste, and veggie broth. Have them laid out and within easy reach of your stovetop. This ‘mise en place’ approach is crucial for a recipe that moves as swiftly as this one.
• Equipment: Ensure your soup pot or Dutch oven, immersion blender (or regular blender), and a sturdy wooden spoon are ready to go.

How to Make Creamy Vegan Zucchini Soup from Scratch

Follow these simple steps to create a rich and flavorful zucchini soup that’s both easy and incredibly satisfying.

Begin by heating your soup pot or Dutch oven over medium heat. Add 1-2 tablespoons of vegetable broth (or water) to sauté the diced onions for 2-3 minutes until they become translucent and fragrant. Add the pressed garlic, along with salt and pepper, stirring constantly for about 30 seconds to prevent the garlic from burning and to infuse the flavors. If the pan gets too dry, add a splash more broth or water.

Next, add the chopped zucchini to the pot. Stir well, ensuring that the zucchini pieces are thoroughly coated with the aromatic onion and garlic mixture. This step allows the zucchini to absorb those foundational flavors before the liquid is added, deepening the overall taste of your soup.

Pour in the vegetable broth, ensuring it just covers the vegetables. Bring the mixture to a gentle simmer and let it cook for approximately 15 minutes. The goal is for the zucchini to become fork-tender, indicating it’s ready for blending and will create a beautifully smooth consistency.

Once the zucchini is tender, stir in the frozen peas, silken tofu, and miso paste. Continue to cook for just a few more minutes, stirring gently, until all these new additions are thoroughly warmed through. The tofu will soften further, and the miso paste will dissolve, releasing its incredible umami flavor throughout the soup.

Turn off the heat. Using an immersion blender, carefully puree the soup directly in the pot until it reaches a thick, velvety, and creamy consistency. If you don’t have an immersion blender, no problem! Carefully transfer the soup in batches to a high-speed blender and blend until smooth. Return the pureed soup to the pot. Be mindful not to over-process in a high-speed blender, as it can sometimes create too much air, leading to a foamy texture.

Taste the soup and adjust seasonings as needed, adding more salt or pepper to your preference. Your delicious vegan cream of zucchini soup is now ready to be enjoyed! Serve it warm for a comforting meal, or chill it for a refreshing cold soup option. Garnish with fresh herbs like dill or chives, a swirl of olive oil, or finely chopped colorful vegetables such as julienned red bell pepper slices for added visual appeal and crunch. Leftovers can be stored in an airtight container in the fridge for up to 5 days, or frozen for up to 3 months.

The innovative combination of silken tofu and savory miso paste truly transforms this into a thick, creamy, and utterly delicious vegan soup. It’s incredibly nutrient-dense, surprisingly filling, and remarkably easy to prepare. For an extra layer of cheesy flavor, consider sprinkling a bit of nutritional yeast into your steaming bowl. And on those exceptionally hot days, don’t hesitate to enjoy this soup chilled – it’s surprisingly refreshing and makes for a fantastic light lunch or even a unique breakfast! This recipe offers a delightful and healthy way to enjoy zucchini all season long.

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📖 Recipe

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 mins

Cook Time: 20 mins

Additional Time: 2 mins

Total Time: 25 mins

Course: Soup

Cuisine: American

Servings: 6 Servings

Calories: 133 kcal

Equipment

• Hand blender
• Wooden Spoon Set
• Garlic press
• Dutch oven

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 and add diced onion. Sauté for 3-5 minutes until translucent. If the pan gets too dry and onions begin to stick, add 1 tablespoon of water or veggie stock at a time. Season with salt and pepper. Add pressed garlic and stir constantly for 30 seconds to prevent burning. Stir in the chopped zucchini and mix thoroughly to combine.
2. Pour in veggie stock to cover the vegetables and bring the mixture to a simmer. Cook for approximately 15 minutes, or until the zucchini is tender when pierced with a fork.
3. Add the silken tofu, frozen peas, and miso paste to the pot. Stir gently until all ingredients are heated through, which should take only a few minutes.
4. Turn off the heat. Use an immersion blender to puree the soup directly in the pot until it is smooth, thick, and creamy. If you do not have an immersion blender, carefully transfer the soup in batches to a regular high-speed blender and blend until smooth. Return the pureed soup to the pan. Be careful not to over-process in a high-speed blender.
5. Taste the soup and adjust seasoning as desired, adding more salt or pepper if needed.
6. Serve your creamy vegan zucchini soup warm or cold.

Notes

ZUCCHINI: 2 lbs of zucchini is roughly equivalent to 6 medium/small zucchinis. When chopped into large cubes, this will yield about 6 cups.

VEGGIE STOCK: Making homemade veggie stock is easy and highly recommended for best flavor. If using store-bought stock, always check the ingredient label to choose a product with minimal sodium and clean ingredients. No stock on hand? No problem! You can use water and simply add an additional tablespoon of miso paste for extra flavor depth.

TOFU: For this soup recipe, there’s no need to “press” the silken tofu, as its additional water content is not an issue. If you only have firm tofu, you can still use it! The soup will remain 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. Leftover tofu is great for smoothies, making creamy salad dressings, or as a filling for a mini fruit tart.

OPTIONAL: Garnish your soup with a sprinkle of nutritional yeast for a cheesy flavor, fresh herbs, or a drizzle of good quality olive oil.

STORAGE: This soup stores beautifully! Keep leftovers in an airtight container in the fridge for up to 5 days. Reheat gently on the stovetop or enjoy it cold. For longer storage, the soup freezes well for up to 3 months.

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. 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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