Vegan Creamy Zucchini Soup (7 Ingredients!)
This Vegan Creamy Zucchini Soup is only 7 ingredients and is oil-free! It is loaded with flavor and is super creamy and smooth, thanks to pureed zucchini, bell peppers and a kick from jalapeno.
Servings: 2 -3
Calories: 82kcal
Ingredients
- 6 1/2 heaping cups (845g) peeled and diced zucchini, 1/2 inch pieces (I used 6 medium to large zucchini, but please weigh for accuracy if possible.)
- 3/4 cup (120g) chopped red bell pepper
- 4 large garlic cloves, minced
- 1 1/2 cups (300g) low-sodium vegetable broth, divided (I really love the Pacific brand, the flavor is amazing. Use a good quality flavored broth.)
- 6 "hot" pickled jalapeño slices from a jar (use 4 or 5 if you don't want it overly spicy)
- 1 teaspoon cumin
- 1 teaspoon fine sea salt and grind of fresh ground black pepper
- 2 teaspoons (10g) fresh lemon juice
- Optional toppings: pumpkin seeds, sesame seeds, croutons or freshly chopped jalapeno
- I use this scale.
NOTE
- The jalapeno slices are very key to the overall flavor to the soup because of the deep brine acidic flavor they have, so they cannot be omitted. I used a jar labeled "hot", so mine had a lovely spicy kick. However, if you want it more mild, especially for kids, look for a jar labeled medium or mild and start out with maybe just 4 slices, as you can always add more after blending and tasting it.
Instructions
- Please note you will weigh the zucchini AFTER you have chopped off the ends and peeled all the skins off. Then you will weigh 845 grams, so you have the accurate amount needed for the soup. Peel all the green skin off to where the zucchini is mostly to the yellow color (as in the photos) and dice the zucchini into small 1/2 inch pieces. If you don't peel the zucchini, then your soup will be an ugly green color and not the beautiful golden color in the photos.)
- Add just 1/2 cup of the broth to a large pot over medium heat. Once hot, add the zucchini, bell pepper and garlic and cook 10 minutes or so until the zucchini is very soft. If needed, add more broth just to keep it cooking, but after a few minutes the zucchini does release a lot of water while they cook, so you shouldn't need any.
- Once the zucchini is tender and nearly all the broth has cooked off, add the remaining 1 cup of broth, jalapeno slices, cumin, salt and pepper and raise the heat to bring to a boil. Once boiling, turn the heat to low, cover and simmer about 10 minutes until the liquid has reduced by about half.
- Remove from the heat and carefully spoon the soup into a blender very carefully, it's hot! Add the lemon juice. Place a towel over the lid, for added protection, and blend until smooth and creamy. It only takes a short bit since we are just blending veggies. Once smooth and creamy, taste and add any more jalapeno if you want it spicier. The salt level was perfection with the broth and amount of jalapeno slices I used, but add more salt if yours needs it. Serve with vegan grilled cheese or my Smashed Chickpea Sandwich or as a side soup with any meal. This is not meant to be the main meal, but a small side soup. It was INCREDIBLE served with grilled cheese!
Notes
- HOMEMADE CROUTONS: I made some homemade croutons for garnish, although it doesn't really need it if you serve it with grilled cheese, which I highly recommend!
- However, if you'd like to make them, it's super easy. I just chopped up some sourdough bread into cubes, lightly spritzed with lemon juice and sprinkled with Italian seasoning. Toasted them in my toaster oven until browned. Sourdough is a strong flavor, so I didn't add salt, but if you use a mild bread, I'd season them with salt.
- NUTRITION: Nutrition stats does not include the pickled jalapeno slices, since it's not exactly possible to separate what just the slices would calculate as since the liquid isn't used and such a small amount is used.
Nutrition
Serving: 1bowl | Calories: 82kcal | Carbohydrates: 17.4g | Protein: 4.8g | Fat: 0.9g | Saturated Fat: 0.2g | Sodium: 657mg | Potassium: 892mg | Fiber: 4.1g | Sugar: 7.5g | Calcium: 75mg | Iron: 2mg