Healthy Zucchini Cream Soup (Vegan)
This Zucchini Cream Soup Puree is smooth, creamy, and made with simple ingredients like fresh zucchini, onion, broth, and a little cream. It’s an easy cream of zucchini soup that works well for lunch, a light dinner, or a simple starter.
I like making this zucchini soup when I have extra zucchini to use up and want something quick that doesn’t need a long ingredient list.
Blending the soup gives it a smooth texture, while the cream makes it rich without being too heavy.
Serve it with crusty bread, garlic toast, or a simple salad for an easy meal.
It’s light enough for a warm-weather dinner but still feels substantial with some crusty bread on the side.
If you like smooth, blended vegetable soups like this one, these are worth trying too:
- Vegetable Cream Soup of Artichokes, Potatoes, Leeks and Garlic
- Homemade Healthy Broccoli Cheddar Soup
- American Hot Corn Chowder with Bacon
- 25 Satisfying High Fiber Lean Protein Meals That Are Low Carb
Ingredients You’ll Need
Sautéing the zucchini and onion before adding the broth builds more flavor than just simmering everything raw.
A splash of heavy cream at the end gives this soup its silky finish, though it can be left out if you’d rather keep it lighter.
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Ingredients
2 tbsp butter
1 medium onion, diced
4 medium zucchini, chopped
3 cloves garlic, minced
4 cups vegetable or chicken broth
1/2 cup heavy cream
1/4 cup grated parmesan cheese
Salt and pepper, to taste
Chopped fresh chives, for serving
Directions
- Melt the butter in a large pot over medium heat.
Add the onion and cook for 5 minutes, until softened.
Add the chopped zucchini and cook for 6 to 7 minutes, stirring occasionally, until slightly softened. - Stir in the garlic and cook for 30 seconds, just until fragrant.
Pour in the broth and bring the pot to a boil.
Reduce the heat and simmer for 15 to 18 minutes, until the zucchini is very tender.
- Using an immersion blender, blend the soup directly in the pot until completely smooth.
If using a countertop blender, work in batches and vent the lid to let steam escape safely.
This one takes a bit of care if blending hot soup in batches, just so you know, since it can splatter if the blender is too full. - Return the blended soup to the pot if needed and stir in the heavy cream and parmesan cheese.
Warm gently over low heat, without letting it boil.
Taste and season with salt and pepper. - Ladle into bowls.
Top with chopped chives.
Serve hot and enjoy!
Important Recipe Notes
- Sauté the vegetables before simmering. Browning the onion and softening the zucchini first builds more flavor than just boiling everything raw.
- Blend until completely smooth. A high-speed blend gives this soup its signature silky texture. Any remaining chunks will be noticeable once it’s finished.
- Don’t let the soup boil after adding the cream. High heat can cause cream-based soups to separate. Keep it at a gentle simmer or lower from that point on.
- Vent the blender lid if using a countertop blender. Hot liquid creates steam pressure that can force the lid off if it’s sealed too tightly, so leave a small gap covered with a towel.
- Store leftovers in an airtight container in the fridge for up to 4 days. This soup also freezes reasonably well for up to 2 months, though the texture can change slightly after thawing.
- No heavy cream on hand? Half-and-half or whole milk both work as a lighter substitute.
How to Serve, Store & Customize This Recipe
Serving: Serve hot with a swirl of extra cream and a sprinkle of chives on top. Crusty bread on the side is good for dipping into this smooth soup.
Storing: Keep leftovers in an airtight container in the fridge for up to 4 days. Reheat gently on the stove over low heat, stirring occasionally.
Customizing: Add a handful of fresh basil before blending for a brighter, herbaceous flavor, or swap the parmesan for feta for a tangier finish. A drizzle of good olive oil over each bowl adds a nice finishing touch.
Zucchini Cream Soup Puree
Course: Recipes4
servings30
minutes40
minutes300
kcalIngredients
2 tbsp butter
1 medium onion, diced
4 medium zucchini, chopped
3 cloves garlic, minced
4 cups vegetable or chicken broth
1/2 cup heavy cream
1/4 cup grated parmesan cheese
Salt and pepper, to taste
Chopped fresh chives, for serving
Directions
- Melt the butter in a large pot over medium heat, add the onion, and cook 5 minutes until softened. Add the chopped zucchini and cook 6 to 7 minutes, stirring occasionally, until slightly softened.
- Stir in the garlic and cook 30 seconds until fragrant, then pour in the broth and bring to a boil. Reduce the heat and simmer 15 to 18 minutes, until the zucchini is very tender.
- Blend the soup until completely smooth, using an immersion blender directly in the pot, or working in batches in a countertop blender with the lid vented to let steam escape safely.
- Stir in the heavy cream and parmesan cheese, then warm gently over low heat without letting it boil. Taste and season with salt and pepper.
- Ladle into bowls, top with chopped chives, and serve hot.
Notes
- Small to medium zucchini usually have the best texture and less excess water than very large zucchini.
- Use slightly less broth or simmer the soup uncovered for a few extra minutes before blending.
- Add more vegetable broth until the soup reaches the consistency you like.
- Unsweetened coconut milk, cashew cream, or another plain plant-based milk can be used for a dairy-free creamy texture.
- Use an immersion blender directly in the pot, or let the soup cool slightly before transferring it to a countertop blender.
- Nutritional Information:
Estimated per serving, based on approximately 6 servings:
Calories: 145 kcal
Protein: 4 g
Carbohydrates: 13 g
Fat: 9 g
Saturated Fat: 4 g
Fiber: 3 g
Sugar: 6 g
Sodium: 480 mg
Cholesterol: 0 mg
