Would you like something creamy, healthy, delicious and easy to make and vary? Then this plant-based zucchini soup is for you. We love making it in advance for lazy weekend days, when we crave some hearty lunch but would prefer not to spend too much time in the kitchen. Just warm the soup, and if in the mood, add a few extras for garnish. We mostly eat it topped with sauteed or roasted halved brussels sprouts. Here, I experimented with a bit more protein load with which of course it is no longer vegan. Vegan toppings could be nuts, vegan cheese cubes, parsley leaves and other herbs. You’re entirely flexible with the basic recipe!
That is why this soup is also great when having friends over for a casual dinner. Just place all your topping options on small dishes and spread those around the dinner table. And then have everyone serve themselves. This soup can be cooked in large amounts without compromising on the taste – the limit is the size of your cooking pot!
Super easy to make
When making the soup, I quickly fry the onions in coconut oil before adding zucchini and water. But if you prefer a version without oil, you can as well place both onions and zucchinis into the water and then start heating it up.
Remember to adjust the salt towards the end, as seasoning soups greatly enriches the flavour – but as you don’t want to over-salt, add pinches of salt bit by bit and taste the soup every time. The salt needs time to dissolve so stir, wait a moment and then try. This may appear cumbersome, but it’s actually not – and you can feel how the soup slowly acquires the perfect taste.
Crunch options – low carb and high
If you feel like adding some more bite, Serve low carb baked goodies such as my seedy crispbreads on the side. For higher carb eaters, toast a slice of whole wheat or sourdough bread. Maybe, you would even like to sprinkle or spread those with butter.
Creamy, easy zucchini soup! Suitable as a starter or full meal: Zucchinis cooked and blended with coconut cream, spiced up with curry and chili, topped with salmon, feta and parsley leaves
2 large or 3 small zucchinis, diced
1 large onion, chopped
1 garlic clove, chopped
1 tbsp coconut oil
250ml water or vegetable stock
100 ml coconut milk
1 tsp curry powder
1/2 tsp chili powder or cayenne pepper
sea salt to taste
slices of smoked salmon, cut in pieces
dollops of cream cheese
- Heat the coconut oil in a pot and quickly stir-fry onion until transparent, and add garlic for another minute or so.
- Pour in the water or broth, and stir to remove onions and garlic from the bottom of your pot. Bring to a boil, and add the zucchini pieces. Bring to a boil again and add coconut milk, some salt. and the chilli powder or cayenne pepper Simmer at medium heat for about 20 minutes, stirring occasionally. It’s ready when the zucchini pieces are soft. If you feel there’s too much liquid, carefully remove some of it, saving it in case you’d like to add it again after pureeing.
- Take the pot off the stove and puree the soup with a hand blender inside the pot. Afterwards, put the pot back onto the stove, now set on very low heat. Stir in the curry powder and taste whether you’d like to add more salt. If needed, mix in pinches of salt step by step and taste every time, until the soup is just right and unfolds a rich flavour.
- Sprinkle the toppings over the soup when serving.
If you’d like to keep your soup dinner plant-based and still like some toppings other than nuts, use brussels sprouts! They’re go really well with this soup, either sauteed or roasted, and cut in halves.
Nutrition information is based on a bowl of soup including 1 tbsp of feta and a slice of smoked salmon. Without those, fat and protein content is lower while carbs stay about the same.
- Category: soup
- Method: cook and simmer
- Cuisine: European
- Serving Size: 2 portions as full meal
- Calories: 269
- Fat: 14.7g
- Carbohydrates: 14.7g net carbs
- Protein: 8.3g