This Zucchini Soup made with peas and mint is fresh and fragrant, naturally creamy and so flavourful! The best way to use up all the summer produce!
I know it may be summer and, depending on how hot it is where you live, a steaming bowl of soup is probably the last thing on your mind. But hear me out: there's all this wonderful summer produce out there right now like zucchini (courgettes), green peas and mint.
Especially if you grow zucchini in your garden, you'll probably have too many of them to know what to do with them! So, why not blend them up into a nourishing soup?
You could consider this a summery version of this autumnal Pumpkin Soup - it's just as satisfying thanks to the naturally creamy zucchini, but has a fresh, summery taste thanks to the aromatic mint and sweet, nutty peas.
This soup would be great to make on those rainy, slightly chilly summer days, which may not be a thing where you live, but unfortunately happens quite a lot if you live in the UK like me. Or, you could even serve this soup cold, like a green gazpacho!
Why you'll love this Zucchini Soup:
- it's smooth and velvety
- it's naturally creamy
- it's filling and satisfying
- it's healthy and nutritious
- it's packed with veggies
- it's easy to make
- it's nut-free
- it's vegan and gluten-free
- it's ready in 35 minutes
- it keeps well and freezes well
- it's great for meal prep!
How to make this Zucchini Soup
Scroll to the bottom of the post for the full recipe.
- Fry the onion and garlic.
- Add the zucchini, green peas, stock cube, salt + pepper and water.
- Bring to the boil and simmer for around 10 minutes until zucchini has softened.
- Add the mint.
- Transfer to a blender or food processor (a hand-held stick blender also works).
- Blend until it becomes a smooth liquid.
Tip: Add some more water if it’s too thick at this stage.
- Transfer the soup back to the saucepan to warm up if you like!
How long does this Zucchini Soup keep for?
This Zucchini Soup keeps well covered in the fridge for a few days and can be frozen - reheat in the microwave or in a saucepan on the hob (stove), adding some more water if necessary.
Substitutions you can make to this recipe:
- you can substitute the frozen green peas with fresh green peas - just make sure to account for the weight difference
- you can substitute the fresh mint with dried mint - it won't have as much flavour though
- you can add any other vegetables you like - just make sure to cook for longer if necessary depending on which vegetables you add
- you can add a handful of watercress
- you can substitute part of the water with plant-based milk such as almond milk, cashew milk or soy milk
- if you prefer a slightly chunkier soup, use less water and don't blend until it becomes completely smooth.
More vegan soup recipes:
If you try out this recipe or anything else from my blog, I’d really love to hear any feedback! Please give it a rating, leave a comment, or tag a photo @rhiansrecipes #rhiansrecipes on Instagram! Thank you.
Zucchini Soup (Vegan + GF)
Ingredients
- 1 tablespoon oil (olive, vegetable, rapeseed or coconut oil all work well)
- 1 onion , sliced
- 1 garlic clove , minced
- 150 g (1 cup) frozen green peas
- 400 g (14 oz) zucchini (courgette) , roughly chopped - about one medium-sized zucchini (courgette)
- 1 vegetable stock cube (ensure gluten-free if necessary)
- Salt + pepper , to taste
- Few sprigs fresh mint , to taste
Instructions
- Heat oil in a large pan and add the onion and garlic once hot
- Cook on a low heat, stirring occasionally until softened (about 10 minutes)
- Add the green peas, zucchini, stock cube and salt + pepper, along with 600 ml (2 ½ cups) water
- Bring to the boil then simmer on a low heat for around 10 minutes until all vegetables are cooked through - the zucchini should be soft enough to easily pierce with a fork
- Turn off the heat, add the mint and use either a food processor, blender or hand-held stick blender to blend until it becomes a smooth liquid (add some more water if it’s too thick at this stage)
- Taste and add extra salt if necessary
- Transfer the soup back to the saucepan to warm up if you like
- Serve into bowls
- Keeps well covered in the fridge for a few days and can be frozen - reheat in the microwave or in a saucepan on the hob (stove), adding some more water if necessary
Notes
Substitutions you can make to this recipe:
- you can substitute the frozen green peas with fresh green peas - just make sure to account for the weight difference
- you can substitute the fresh mint with dried mint - it won't have as much flavour though
- you can add any other vegetables you like - just make sure to cook for longer if necessary depending on which vegetables you add
- you can add a handful of watercress
- you can substitute part of the water with plant-based milk such as almond milk, cashew milk or soy milk
- if you prefer a slightly chunkier soup, use less water and don't blend until it becomes completely smooth.
Disclosure: This posts contains affiliate links to Amazon. If you purchase any of these products, a small percentage will come to me with no extra cost to you! This income will go towards the running of this blog – thank you.
Lindsay
Will try this with my homegrown zucchini thank you!
Rhian Williams
Thank you!
Marguerite
I love the presentation of this zucchini soup! So inviting! Will definitely try it. Your food is very inspiring...thank you!
Rhian Williams
Thank you so much!