4.9 from 117 votes
Vegan Zucchini Soup
This Vegan Zucchini Soup highlights chopped zucchini simmered with fragrant onion and garlic, enhanced by a touch of red pepper flakes for mild heat. The soup is blended smooth with fresh basil, yielding a creamy texture without cream. Finished with optional olive oil drizzle, it delivers a gentle herbal flavor balanced by savory broth, making it a light yet flavorful soup option.
Prep Time
10 mins
Cook Time
25 mins
Total Time
35 mins
Servings:
4
- 6 servings
Calories:
177 kcal
Course:
Lunch, Dinner
Cuisine:
Mediterranean, American
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.
Cup of Yum
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
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%)
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.