Vegan Zucchini Soup
User Reviews
4.9
-
Prep Time
10 mins
-
Cook Time
25 mins
-
Total Time
35 mins
-
Servings
4 - 6 servings
-
Calories
177 kcal
-
Cuisine
Mediterranean, American
Vegan Zucchini Soup
Description
Vegan Zucchini Soup combines sautéed onion, garlic, and zucchini with red pepper flakes and vegetable broth, simmering until tender. The mixture is then blended with fresh basil to create a velvety smooth soup. The red pepper flakes add subtle warmth, while the basil infuses herbal brightness. An optional drizzle of extra-virgin olive oil on serving adds richness and smooth mouthfeel.
The soup’s creamy texture comes entirely from pureed zucchini and herbs, avoiding dairy. This makes the dish refreshing and suitable as a light starter or a soothing meal on cooler days. The gentle heat and bright basil flavor help keep the palate interested without overwhelming the mild vegetable base.
For safety during blending, measure contents carefully and blend in batches to avoid steam pressure buildup. Be cautious not to over-blend, preserving the fresh herbal flavor of the basil. Drizzling olive oil on the finished soup enhances the eating experience with a subtle richness.
Ingredients
- ¼ cup canola oil neutral oil, canola or vegetable
- 1 medium onion chopped
- 2 garlic chopped, cloves
- 2 pounds zucchini chopped
- ½ teaspoon red pepper flakes or more to taste
- salt pinch
- 3 cups vegetable broth
- ⅓ cup basil packed, leaves
- salt
- black 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.
Notes
- When blending hot soup, fill the blender no more than halfway to safely allow steam to escape.
- Avoid over-blending to maintain the fresh flavor of the basil leaves.
- Drizzle extra-virgin olive oil over the soup just before serving to add a smooth, rich mouthfeel.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4- 6 servings
Amount Per Serving
Calories 177 kcal
% 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.
User Reviews
Overall Rating
4.9
You'll Also Love
