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Vegan Zucchini Soup
This velvety smooth vegan zucchini soup is made with fresh ingredients and basil leaves for addictive summery flavors in every bowl. A foolproof one-pot recipe, you can make this summer soup whenever you need a quick and easy appetizer or side dish. Slow cooker and Instant Pot instructions included.
Prep Time
10 mins
Cook Time
10 mins
Total Time
35 mins
Servings: 4 - 6 servings
Calories: 177 kcal
Course:
Lunch , Dinner
Cuisine:
Mediterranean , American
Ingredients
- ¼ cup of neutral (canola, vegetable) oil
- 1 medium onion, chopped
- 2 garlic cloves, chopped
- 2 pounds of zucchini, chopped
- ½ teaspoon of red pepper flakes, or more to taste
- pinch of salt
- 3 cups of vegetable broth
- ⅓ cup of basil leaves, packed
- salt and pepper
- extra-virgin olive oil (optional)
Instructions
- Heat the oil in a medium saucepan or Dutch oven over medium-low heat, then add the onion and garlic. Cook for 5 minutes, stirring occasionally. Add the zucchini, red pepper flakes, and a pinch of salt, and cook 5 minutes more. Add the vegetable broth and simmer until the zucchini is tender, around 15-20 minutes.
- Transfer half the zucchini mixture to a blender, add half the basil, and puree until smooth, and transfer to a large bowl. Repeat with the other half of the zucchini mixture and basil. (Or, if you have an immersion blender, you can add the basil to the zucchini mixture and puree the whole thing right in the pot.) Season to taste with salt and pepper, and optionally serve with a drizzle of olive oil over the top.
Cup of Yum
Notes
- Be careful with blending: Blending hot things in a regular standing blender, like hot soup, can be dangerous. For safety, make sure to only fill the blender halfway to allow space for the steam.
- Try not to overheat the basil: Avoid over-blending the soup to maintain the basil’s fresh, herbal flavors.
- Don’t skip the oil drizzle! After ladling the zucchini soup into bowls, add a drizzle of extra virgin olive oil on top. This adds a restaurant-quality rich mouthfeel to each spoonful.
Nutrition Information
Calories
177kcal
(9%)
Carbohydrates
10g
(3%)
Protein
3g
(6%)
Fat
15g
(23%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
4g
Monounsaturated Fat
9g
Trans Fat
0.1g
Sodium
52mg
(2%)
Potassium
649mg
(19%)
Fiber
3g
(12%)
Sugar
7g
(14%)
Vitamin A
634IU
(13%)
Vitamin C
43mg
(48%)
Calcium
55mg
(6%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 4- 6 servings
Amount Per Serving
Calories 177
% Daily Value*
| Calories | 177kcal | 9% |
| Carbohydrates | 10g | 3% |
| Protein | 3g | 6% |
| Fat | 15g | 23% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 4g | 24% |
| Monounsaturated Fat | 9g | 45% |
| Trans Fat | 0.1g | 5% |
| Sodium | 52mg | 2% |
| Potassium | 649mg | 14% |
| Fiber | 3g | 12% |
| Sugar | 7g | 14% |
| Vitamin A | 634IU | 13% |
| Vitamin C | 43mg | 48% |
| Calcium | 55mg | 6% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.