Green soup topped with green vegetables in a light blue bowl against a pink background with a silver spoon lifting up a mouthful

Zucchini Soup (Vegan + GF)

This Zucchini Soup is fresh and fragrant, naturally creamy and so flavourful!
4 from 2 votes
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Course: Main Course
Cuisine: British
Keyword: vegan pea soup, vegan soup, zucchini soup
Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes
Servings: 2
Calories: 188kcal

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 1/2 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.
Nutrition Facts
Zucchini Soup (Vegan + GF)
Amount Per Serving
Calories 188 Calories from Fat 81
% Daily Value*
Fat 9g14%
Saturated Fat 1g5%
Sodium 362mg15%
Potassium 785mg22%
Carbohydrates 23g8%
Fiber 7g28%
Sugar 12g13%
Protein 7g14%
Vitamin A 974IU19%
Vitamin C 70mg85%
Calcium 63mg6%
Iron 2mg11%
* Percent Daily Values are based on a 2000 calorie diet.
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