This vegan zucchini soup is bursting with flavor, freshly grown zucchini, white bean, onion, garlic, and herbs. A healthy creamy zucchini soup that is vegan and gluten-free.
I’m excited to share with you the Vegan Zucchini Soup recipe, loads of zucchini are maturing fast in gardens across the country, and here are some great recipes to prepare, Baked Zucchini Fries, Zucchini Hummus, and Zucchini And Green Peas Coconut Curry.
Whenever I make soup in my home my husband gets excited, he enjoys a warm comforting bowl of soup after a long day at work, even though it is hot here in Florida, a large pot of soup is seen as a welcome delight.
You see we were both raised in hot Jamaica where soups were always prepared and enjoyed all year round.
Vegan Zucchini Soup
This zucchini soup recipe is so easy to prepare, zucchini, carrots, white beans, celery, onion, garlic, and green onion, are cooked in a vegetable broth with just the right blend of herbs and spices.
Why You’ll Love This Vegan Zucchini Soup?
This vegan zucchini soup is a classic for a couple of reasons and I’m sure you’ll love this soup. Because
- This soup comes together in just one pot, and it’s even better the next day!
- The soup is a great way to use up some of those long-lasting zucchini in your fridge.
- This vegan zucchini soup is rich, hearty, and so flavorful.
- The combination of tender zucchini, sweet carrot + celery rib, nutty garlic + white beans, and earthy thyme is unbeatable.
- It’s naturally gluten-free, dairy-free, and can be made oil-free.
- It also has the perfect amount of spices for a delicious fall feast.
- It’s the perfect comfort food for cold days, but you can also enjoy it when it’s warm outside.
- The most appealing aspect of this vegan zucchini soup recipe is how simple it is to make. It’s made using only a few simple ingredients and takes about 30 minutes to prepare!
- This soup is an excellent way to add more plant-based goodness to your diet.
- Little tummies will like the clean, simple flavor of this soup.
- And if you’re thinking about whether or not this soup is healthy, rest assured that it is one of the healthiest soups! It is packed with nutritious ingredients like zucchini, carrots, celery, white beans, and thyme.
- This recipe can easily be doubled or halved depending on your needs, and it stores nicely!
- Because the soup freezes well, it’s perfect for meal prep and eating throughout the week.
Once you try it, you’ll want more!
Vegan Zucchini Soup Ingredients
You’ll require the following ingredients to make this vegan zucchini soup:
- Olive Oil: I used olive oil. Because it is healthy. However, you can use your favorite or available one.
- Onion: The flavor of onion is slightly sweet but savory. You can use white, yellow, or red onions in this recipe, however, I like yellow onions.
- Garlic: It is better to use fresh garlic for a strong flavor. However, you can use frozen, or even garlic powder to flavor your soup.
- Green onion: You get a grassy yet savory flavor by adding the green onion. If you don’t have green onions, you can use scallions as well.
- Celery: Celery is a nutrient-dense vegetable. It has a salty, somewhat sour flavor when cooked. Its unusual flavor adds to the soup’s appeal.
- Thyme: The thyme imparts an irresistible aroma to the dish. You can use dried thyme instead of fresh thyme if you don’t have any on hand.
- Italian Seasoning: It is a dried herb mixture that adds not only flavor but also aroma to this soup.
- Zucchini: It is the main ingredient of this recipe which makes it extra creamy, super-rich, and healthy.
- Carrot: Carrot is a tasty addition to this soup. Not only does it contribute to nutrition, but it also imparts a vibrant color to the soup.
- White Bean: Use great Northern, Cannellini beans, or Navy. I used canned beans but you can also use dried ones of your favorite white beans or even chickpeas.
- Vegetable Broth: Make your own vegetable broth from excess vegetables, and vegetable peels, to add extra flavor to your soups, it is quite easy to prepare. You can make large batches and freeze them for later. Here is my homemade Vegetable Broth Recipe.
- Cayenne Pepper: Cayenne pepper adds a kick to the soup that you’ll like. If you don’t have cayenne pepper, paprika will suffice. Additionally, if you enjoy spice and heat, throw a scotch bonnet.
- Salt: The addition of salt helps to balance the tastes and completes the soup.
How To Make Vegan Zucchini Soup?
- Heat oil in a pot on medium-high heat. Add onion, garlic, green onion, celery, thyme, and Italian seasoning, and cook until onion is soft.
- Add zucchini, carrot, white beans, vegetable broth, cayenne pepper, and salt to taste.
- Bring soup to a boil, reduce heat to simmer for about 20 minutes, until thick. You can add extra vegetable broth if your soup is too thick, if your soup is too thin, cook for longer.
- You can also add slices of sautéed vegan sausages.
This soup is rich and hearty enough to serve as a meal on its own. It’s protein-packed and vibrant in color. However, you can stretch and enjoy it even further by serving it with the following accompaniments.
- Brown rice is a perfect combination with this soup!
- Pita bread
- For a nice touch serve it with Vegan Nacho Cheese or Doritos.
- Gluten-Free No-Knead Bread
- Garlic knots
- Vegan Baked Ziti
- Teriyaki Noodles
- You may add sliced jalapeno or hot sauce to this soup for extra spiciness.
- You may also enjoy topping it with some vegan cheese like feta, cheddar, or other dairy-free varieties
Leftover Soup Storage Instructions
To store your leftover soup, keep them in airtight containers for 2-4 days in the fridge or in the freezer for a month. When you want to use it, simply reheat it in the microwave. It can also be reheated on the stove. Reheat in a small saucepan over low flame, stirring regularly.
If it thickens while chilled, you can add some vegetable broth or water when reheating.
- If you are not vegan you can use beef or chicken broth for a more rich and deep flavor. You can use water if you don’t have any broth on hand.
- Due to the high water content of zucchini, it will lose some of its liquid during cooking, so you do not have to add a lot of broth, which would dilute it.
- Instead of tossing everything into the pan with the broth, I suggest sautéing the vegetables first. You may expect a significant depth of flavor from the zucchini if you sauté it and lightly brown it in oil, which gives it a new dimension. This step just takes a few more minutes to prepare, but the resulting vegan zucchini soup is bursting with flavor.
- You can adjust spiciness according to your taste and preferences.
- To make this soup oil-free, steam the vegetables in a bit of boiling water or vegetable broth instead of sautéing them in oil.
- Stir in some cashew milk to make it extra creamy. This is optional, but it gives the soup a rich, creamy flavor while keeping it vegan.
More Vegan Soup Recipes
- Vegan White Bean Soup
- Instant Pot Vegan Split Peas Soup
- Red Peas Soup
- Vegan Cabbage Soup
- Vegan Potato, Leek, Carrot Soup
Frequently Asked Questions About This Recipe:
What Is Zucchini?
Zucchini is a type of summer squash that is a member of the Cucurbitaceae plant family, which is also known as gourds. Although many people consider zucchini as a vegetable, it is actually a fruit. Courgette and baby marrow are other names for zucchini. They are available in a wide range of colors and shapes.
Zucchini is perfect for various diets, such as keto, vegan, paleo, and low-carb, and may be cooked in a variety of ways.
What Are The Health Benefits Of Consuming Zucchini?
Zucchini is high in vitamins, minerals, and plant compounds that are good for you. It’s high in fiber and low in calories. Fiber is vital for digestion and may reduce the risk of a number of gastrointestinal problems.
Antioxidants abound in zucchini. It is high in carotenoids including lutein, zeaxanthin, and beta-carotene. Eye, skin, and heart health may benefit from them, and they may even prevent you from specific cancers like prostate cancer.
Zucchini is also high in water and fiber, two nutrients that can help you maintain a healthy digestive system by lowering your risks of constipation & symptoms associated with other gut disorders. The fiber in zucchini may improve insulin sensitivity and blood sugar levels, thus lowering the risk of type 2 diabetes.
Zucchini may also be beneficial to your heart possibly due to its high fiber content. Research shows that persons who consume more fiber are less likely to develop heart disease than those who consume less.
Adding zucchini to your diet may help to improve your vision. This is due in part to the fact that zucchini has high levels of vitamin C and beta-carotene, both of which are essential for eye health.
Zucchini consumption on a regular basis may assist in weight loss. This fruit is high in water and low in calories, so it can help you feel satiated. Additionally, the fiber content may help you feel less hungry and maintain a healthy appetite. Furthermore, studies have shown that people who eat a lot of fruits and vegetables are less likely to gain weight over time.
Zucchini peel extracts have been shown in rats to help maintain stable thyroid hormone levels. However, human research is required.
Is Zucchini Needed To Be Peeled?
Both yes and no. Sorry, but there isn’t a simple answer. My friend gifted me zucchinis and I came up with this recipe. I peeled them because they were large and had tough skins. If you can find small, young zucchini, you can skip the peeling. The older a zucchini gets, the tougher and bitterer its skin becomes.
Why You Used Garlic And Onion?
Garlic and onion are well-known for their immune-boosting properties…not forget to mention the wonderful flavor they add to this savory soup.
What Are White Beans?
White beans, which include cannellini beans, navy beans, “great northern” beans, and lima beans, are a type of legumes having white coverings and starchy insides. The Phaseolus vulgaris plant produces great northern beans, navy beans, and cannellini beans, whereas the Phaseolus lunatus plant produces lima beans. White beans are a high-protein, gluten-free food with plenty of complex carbs, potassium, and dietary fiber. White beans, both canned and dry, are a non – perishable item that can be purchased in bulk when properly stored.
If you like and enjoy this recipe, please leave a comment to let me know your feedback.
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- Energy: 106 kcal / 443 kJ
- Fat: 3 g
- Protein: 6 g
- Carbs: 13 g
- Preparation: 15 min
- Cooking: 25 min
- Ready in: 40 min
- For: 6 Servings
- 1 tablespoon olive oil
- 1 small onion, finely chopped
- 3 cloves garlic, minced
- 1 green onion, chopped
- 1 celery rib, chopped
- 1 sprig fresh thyme, or 1/4 teaspoon dried
- 1/2 teaspoon Italian seasoning
- 2 medium zucchini, cut into slices
- 1 medium carrot, diced
- 1 (15-ounce) can white bean, Great Northern, Cannellini beans or Navy
- 3 cups vegetable broth, or 3 cups water plus 1 vegan bouillon
- 1/4 teaspoon Cayenne pepper
- salt, to taste
- Heat oil in a pot on medium-high heat. Add onion, garlic, green onion, celery, thyme, Italian seasoning and cook until onion is soft.
- Add zucchini, carrot, white beans (optional to rinse and drain beans), vegetable broth, cayenne pepper and salt to taste.
- Bring soup to a boil, reduce heat to simmer for about 20 minutes, until thick. You can add extra vegetable broth if your soup is too thick, if your soup is too thin, cook for longer. Mash some of the beans with a fork and it will help to thicken the soup as well.