Published: · Modified: by Amanda · 74 Comments
This silky, smooth vegan zucchini soup is a deliciously easy way to use up garden zucchini. Plus it only has 3 ingredients! You read that right...3 ingredients. Ready in around 30-minutes, this healthy soup is vegan, gluten-free and melt in your mouth good.
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![3-Ingredient Zucchini Soup (1) 3-Ingredient Zucchini Soup (1)](https://i0.wp.com/mygoodnesskitchen.com/wp-content/uploads/2022/09/Zucchini-Soup-Edit-iii-Square-0048.jpg.webp)
This recipe was originally posted October 8, 2020 and updated with images, instructions and serving suggestions on Thursday 15 July, 2021.
Jump to:
- Why You'll Love This Vegan Zucchini Soup
- Ingredients
- How To Make The Creamiest Zucchini Soup Ever
- Serving Suggestions
- FAQs
- More Soups for You
- 3-Ingredient Zucchini Soup
- Leave a Comment
Reader Review : "What a fantastic way to use zucchini, especially when you have heaps of them in the garden which is often the case! Easy, warming and delicious 🙂" (Sarah) ★★★★★
With only a handful of ingredients, you can have the creamiest zucchini soup on the table in 30-minutes.
Fun fact; I spend most of my days chasing my own butt. I am not what you would call an organised person so recipes like this cream of zucchini soup have saved my vegan bacon many times.
Like every adult walking the earth, my life is messy. Blessed, but messy. Beautiful, but messy. Bountiful, but oh-there's-a-hole-in-my-dog's-poop-bag messy.
Soups help me navigate my beautifully messy life. Whether its pumpkin lentil soup with ginger, a comforting bowl of vegan chicken noodle soup or a hearty vegan mushroom soup, soups are simple, quick and soothing.
![3-Ingredient Zucchini Soup (2) 3-Ingredient Zucchini Soup (2)](https://i0.wp.com/mygoodnesskitchen.com/wp-content/uploads/2021/07/Edited-Zucchini-Soup-0069.jpg.webp)
On the days I've worn my pants inside out and forgotten to pack my kid's lunch, I need easy. This creamy zucchini soup could not be easier.
Why You'll Love This Vegan Zucchini Soup
- It's deliciously creamy
- This soup is naturally gluten-free - we use cashews to thicken the soup rather than flour
- Yay, it's vegan. No cream or butter, just plants
- Little tummies will love this soup's clean and simple flavour - it's a great kid-friendly option
- It takes less time than pizza delivery and
- it has only 3-ingredients!
Ingredients
To make the simplest vegan zucchini soup, you'll need three ingredients. Yup, just three.
Cashews, vegetable stock and zucchini. That's it.
I also season with salt and pepper to taste (I am not counting them as ingredients because...well, they're salt and pepper) and occasionally add a dollop of vegan butter but the base is - cashews, stock, zucchini.
![3-Ingredient Zucchini Soup (3) 3-Ingredient Zucchini Soup (3)](https://i0.wp.com/mygoodnesskitchen.com/wp-content/uploads/2021/07/Cream-of-zucchini-soup-ingredients-ii.jpg.webp)
Cashews. Creamy and delicious cashews bring this soup come together. You are going to need raw cashews and and there is no real substitution. I've tried blanched almonds and it just wasn't creamy or smooth.
Zucchini (courgettes). I developed this recipe because our builder gave me a bag of the biggest zucchini I've ever seen.
As zucchini gets older and bigger it gets more bitter - that's why this recipe calls for you to peel the skin. However, when shopping for the best zucchinis, look forsmall, firm fruitwith blemish-free green skin. You can keep unwashed zucchini in the refrigerator for up to 5 days in a container or produce bag.
Stock. I use simply vegetable stock for this soup. Go ahead and use your favourite brand.
How To Make The Creamiest Zucchini Soup Ever
This super creamy zucchini soup is literally the easy soup you'll ever make. In 3 steps you'll have this gorgeous bowl on the table.
You'll find full instructions and measurements in the recipe card at the bottom of the post.
![3-Ingredient Zucchini Soup (4) 3-Ingredient Zucchini Soup (4)](https://i0.wp.com/mygoodnesskitchen.com/wp-content/uploads/2020/10/Zucchini-Soup-instructions-1.jpg.webp)
Step 1. Peel and chop your zucchini.
Step 2. Throw all the ingredients in to a large pot over medium heat and cook until the cashews are tender, around 25 to 30 minutes.
Step 3. Remove from the heat, allow the soup to cool slightly before blending it until smooth and silky.
![3-Ingredient Zucchini Soup (5) 3-Ingredient Zucchini Soup (5)](https://i0.wp.com/mygoodnesskitchen.com/wp-content/uploads/2022/09/Zucchini-Soup-Edit-iii-0048.jpg.webp)
Serving Suggestions
Top with fresh greens and crunchy seeds or simply serve with crusty bread - this creamy vegan zucchini soup works both hot or cold. Whatever floats your boat.
I usually serve it plain with salt and pepper but these toppers take it to the next level.
- Add a sprinkle of vegan parmesan.
- Crunchy sourdough croutons add texture.
- Swirl olive oil infused with basil pesto for a herby twist.
- Add roasted salted chickpeas for protein and crunch.
- We love a dollop of spiced yoghurt with a touch of curry powder.
FAQs
Should I peel zucchini before cooking?
Yes and no. Sorry, it's not a straight forward answer. The larger a zucchini is, the older it is and the more tough and bitter the skin. My rule of thumb is, anything bigger than my hand I peel for this soup.
I created this recipe when our builder gave me a bunch of zucchinis from his garden. They were huge and the skins were tough so I peeled them. If you can get your hands on small, young zucchini you can forgo the peeling.
Can I freeze zucchini soup?
You can! Because the soup is well blended it can be frozen without separating. Simply allow it to cool completely, transfer it to a freeze-safe sealed container and freeze for up to a month.
How long does this soup keep in the fridge?
Around 3-4 days. Keep it in a sealed container and give it a good stir before heating it up on the stovetop or in the microwave.
My soup is a bit grainy...
Your zucchini soup should be smooth and silky. If you are using older cashews cook the soup for longer, around 30 minutes. When ready, the cashews should easily break apart between your fingers.
A high powered blender makes short work of this soup. If your blender isn't super powerful, blend the soup in batches and really blend it.
What is the best way to store zucchini?
Properly stored, zucchini will last up to a week. The best way to keep zucchini is to store it unwashed and whole in the refrigerator.
Zucchini needs good ventilation to keep fresh. Store it in a paper or plastic bag but make sure that one end of the bag is open to allow air. Alternatively, you can poke some holes in the bag.
More Soups for You
- Lip-smacking Vegan Chicken Noodle Soup
- The Creamiest Vegan Pumpkin Soup
- Simple Butter Bean Soup
- 5-ingredient Pumpkin Lentil Soup
Want more plant-based goodness?
Subscribe to mynewsletterand follow along onFacebook,Pinterest and Insta for all the latest news. If you like this recipe, please check outmy cookbook "Great Vegan Meals for the Carnivorous Family" It's full of simple, carnivore-approved family recipes.
3-Ingredient Zucchini Soup
Ready in under 30-minutes this creamy zucchini soup is deliciously smooth with only 3-ingredients. If you are looking for a quick and tasty weeknight meal, this is it.
4.91 from 63 votes
Print Pin Rate
Course: Main | Soup
Cuisine: Soup
Prep Time: 5 minutes minutes
Cook Time: 25 minutes minutes
Total Time: 30 minutes minutes
Servings: 4 bowls
Calories: 251kcal
Author: Amanda Logan
Ingredients
- 1 cup raw cashews
- 3 ½ cups vegetable stock
- 1 kilogram peeled zucchini roughly chopped
- sea salt optional
- pepper optional
- 1 tablespoon vegan butter spread optional
Instructions
Combine the cashews, stock and peeled zucchini in to a medium soup or saucepan over medium heat and bring up to a simmer.
Reduce heat to low and cook for 20-25 minutes or until the cashews are tender and break between your fingers.
Remove from the heat and carefully transfer the soup to a blender. Season with salt and pepper and add the vegan butter (if using). Blend until the soup is completely smooth to serve. You may have to blend in batches depending on the size for your blender.
Notes
Do I have to peel the zucchini?
Yes and no. Sorry, it's not a straight forward answer. I created this recipe when our builder gave me a bunch of zucchinis from his garden. They were huge and the skins were tough so I peeled them. If you can get your hands on small, young zucchini you can forgo the peeling. The larger a zucchini is, the older it is and the more tough and bitter the skin. My rule of thumb is, anything bigger than my hand I peel for this soup.
Does this soup freeze?
It does! Because the soup is well blended it can be frozen without separating. Simply allow it to cool completely, transfer it to a freeze-safe sealed container and freeze for up to a month. Give it a good stir before re-heating it on the stovetop or in the microwave.
How long with the soup keep in the fridge?
Around 3-4 days. Keep it covered and give it a good stir before heating it up on the stovetop or in the microwave.
My soup is a bit grainy...
This zucchini soup should be smooth and silky. If you are using older cashews cook the soup for longer, around 30 minutes. When ready, the cashews should easily break apart between your fingers. A high powered blender makes short work of this soup. If your blender isn't super powerful, blend the soup in batches and really blend it.
Nutrition
Calories: 251kcal | Carbohydrates: 20g | Protein: 8g | Fat: 17g | Saturated Fat: 3g | Sodium: 868mg | Potassium: 865mg | Fiber: 3g | Sugar: 9g | Vitamin A: 1070IU | Vitamin C: 44.7mg | Calcium: 52mg | Iron: 3.1mg
Tried This Recipe?I'd love to hear your feedback. Rate it & leave your feedback in the comments section below. Or you can tag @mygoodnesskitchen or hashtag #mygoodnesskitchen on Instagram.
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Reader Interactions
Comments
Ann
My neighbor gave me a 1 kg zucchini. Luckily I found this recipe since I didn’t know what to do with it!
The result is delicious, although I think only 3 cups of broth would be enough. I also I didn’t bay leaf while it simmered, and a bunch of basil when I blended it.
I really recommend it. It’s yummy!Reply
Jennifer
This is such a delicious soup! Absolutely love its simplicity and the flavour is spot on. Fabulous way to use those large zucchini that hid themselves from you during harvest time! Thanks for sharing such a wonderful soup!Reply
Erin
This soup was so delicious and easy to make! I can’t believe it! I used my Dutch oven and my immersion blender. I fancied it up with extra salt, garlic, and nutritional yeast. Very good. My 14 year old liked it too!Reply
JacquelinJe WolstencJ
This soup is a firm family favourite, by all members including my mum in law. I sometime blend some nutritional yeast in at the end, with or without 'nooch' its deliciously tasty!
Reply
Amanda
Fantastic, Jacquelin. I am so pleased you guys like this soup - it is one of my favourites too. So simple and clean. Thanks for taking the time to comment - I appreciate it. Have a great day x ps - I love the nooch addition, I might have to try that myself 😉
Reply
grannie
This was great, I did a shortcut. I used one zucchini, one cup of water, one cup of raw cashews and a tsp of better than bouillon and threw it all in the vitamix until creamy. Then put it in the crockpot. So creamy and delicious! Thank you!Reply
Amanda
What a clever work around- I love it! I am so glad you liked it, it's one of my favourites too. x
Reply
Michelle
I cannot believe such plain ingredients make such a beautiful soup. Thank you!
Reply
Amanda
I know, right!? It's so lovely that something so simple and clean can make such a delicate but tasty bowl. Thanks so much for taking the time to write, Michelle 🙂
Reply
Annette
I made this tonight and both my picky eater, meat eating hubby and I loved it! I did as on commenter said, added some steamed broccoli tops and it was delicious. I will be making this again. Additions:
Sauteed 1/2 yellow onion then put all ingredients in the pot and proceeded.
When blending I added 1 teaspoon salt and about 1/4 teaspoon pepper.
On returning to pot I added 1 healthy sized crown of steam broccoli.Reply
Amanda
Oh, fantastic Annette. I am so glad it's a winner for your family and I love that everyone is adding stuff and making it their own. That's wonderful. Have a great holiday season. xx
Reply
Michelle
I loved this soup. My husband made it last night for dinner. He did add a handful of spinach while blending for more iron. It was hard to just eat one cup. Thank you for your creativity. This was delicious.Reply
Amanda
Oh, that's fantastic Michelle. I am so glad you both liked it and I love the addition of spinach. Such a good idea. Thanks for taking the time to let me know. Happy Holidays to you and your family. x
Reply
Julie
This soup is sooo easy and delicious. People want to lick the bowl clean. I have made it three times already in the last month and have one more big zucchini to use. Thank you so much for posting and sharing.
JulieReply
Amanda
Oh, that's fantastic to hear, Julie. Thanks so much for taking the time to let me know - this makes me so happy. This is one of the recipes I am most proud. So easy and clean. Thanks again and have a great day. x
Reply
Grant
I had to improvise a little making this for the first time. Only had about half a cup of raw cashews. So I added some pine nuts and a small amount of roasted cashews to make up the difference. Still worked well. Incredibly easy and tasty soup. We'll be having it again!
Reply
Amanda
Oh, I love that roasted cashew worked too! That's great. I've never tried it. Pine nuts make total sense because they are so lovely and buttery. I am so happy you enjoyed the soup and that you were able to improvise. Thanks for leaving a comment, I appreciate your time.
Reply
Sue B.
Made this soup today. Really delicious. Added a handful of fresh basil when blending. It added a fresh taste. Really good. I'll make it again.Reply
Amanda
Oh, thanks Sue. I am so glad you liked it - adding basil is a great addition, so fresh. Thanks for taking the time to let me know, I appreciate the feedback. Have a great day. Amanda 🙂
Reply
Laura
Delicious! I added a few handfuls of chickweed towards the end. The flavours were compatible
Reply
Amanda
Ohhhhh Laura, that sounds good! I would never have thought of it. Nice. 🙂
Reply
Cliff
Have you tried this eating this soup cold?
Reply
Amanda
I have. I drizzled a little basil oil on it and it was delicious.
Reply
GAil
Made this tonight and it was a hit at our house, including my 81 year old Mom who also loved it. Thank you!Reply
Amanda
Oh, that fantastic Gail. It's such a simple soup, isn't it? I am so glad your Mum liked it too! x Thanks so much for letting me know.
Reply
Penny
This is so good !Reply
Amanda
Awesome Penny! I am so glad you liked it. I love this soup too - it's a bit of a winner. Have a great day, x.
Reply
Dave
Made this soup in the summer and loved it. Made it again last night with frozen zucchini and still delicious. Thanks.
Reply
Amanda
That's so good to know that it works with frozen zucchini - super handy. Thanks for letting me know, Dave. 🙂
Reply
Jaimie
Perfect soup weather and I love how healthy and refreshing this looks. Thank you for sharing!Reply
Amanda
Thanks so much Jaimie. Is it as cold where you are as it is here? Perfect soup weather.
Reply
Sarah
What a fantastic way to use zucchini, especially when you have heaps of them in the garden which is often the case! Easy, warming and delicious 🙂Reply
Amanda
Oh, thanks Sarah. I love this soup - it's such a great one for the whole family.
Reply
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