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If someone asked me what my favorite thing I’d eaten recently was, I’d have a surprising answer: Zucchini Soup. It’s incredibly creamy but has absolutely zero cream in it. Its velvety texture is actually thanks to…cannellini beans! This zucchini soup is basically a bowl of veggies- and fiber-packed goodness—one even my kids will happily eat.
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My garden grows a ton of zucchini every year. I’ve used the vegetables every which way: lasagna, brownies, fries, fritters, and bread. But, for whatever reason, I never thought about making zucchini soup. And, boy, was I missing out. The zucchini softens and blends easily with the beans and stock to make one creamy zucchini soup without cream. I love that the two veggies in this recipe (the zucchini and leeks!) are delicate and light, so the soup tastes summery but not too vegetably.
Recipe At a Glance
Cuisine Inspiration: American
Primary Cooking Method: Stovetop
Dietary Info: Gluten-free
Key Flavor: Zucchini
Skill Level: Easy
Why This Zucchini Soup is So Good
- Minimal ingredients: Outside of the produce in this recipe, you probably already have the rest of the ingredients in your pantry.
- Fresh-tasting: With the zucchini, leeks, basil, and lemon I think this zucchini soup tastes so vibrant and fresh.
- Make-ahead: This soup will last up to 5 days in the fridge, so it’s perfect for meal-prepping and light lunches.
- Freezer-friendly: You can freeze this soup for up to 6 months. I love freezing super summery things, so I can defrost in them in mid-winter. It’s a bright spot when the weather’s dreary!
Ingredients to Make Zucchini Soup
- Olive oil: You’ll use this to cook the vegetables. It’ll also add flavor to the soup.
- Leeks: These have a mild onion-ish flavor!
- Garlic: Make sure to mince the garlic so it easily mixes in with the rest of the ingredients.
- Zucchini: Dicing the zucchini means it will cook faster and blend easier.
- Italian seasoning and crushed red pepper flakes: Italian seasoning has a bunch of dried herbs in it (like oregano, basil, and rosemary), so it adds a ton of flavor. I like a little heat in my soup, but you can leave out the red pepper flakes if you don’t.
- Stock: You can use vegetable or chicken stock (or water in a pinch).
- Cannellini beans: White beans add creaminess!
- Lemon: You’ll use the zest and juice.
- Basil: Use fresh basil here. The dried stuff won’t blend as well.
- Parmesan cheese: This is totally optional (and would make the soup not vegetarian), but I love the pop of salt cheese adds!
Popular Substitutions & Additions
- Use a different squash. Instead of zucchini, you could try summer squash.
- Swirl in a creamy cheese. This soup would be delicious with a dollop of mascarpone or creme fraiche in each bowl.
- Swap the spices. Instead of the Italian seasoning, you could try using a spice mixture like curry powder or za’atar.
- Try another herb. Fresh cilantro, parsley, dill, or mint would all work in place of the basil.
How to Make Zucchini Soup
This soup takes a little time to make (still less than an hour, though!), but it’s all about building flavors. Some minutes sauteing and simmering make for a much better soup.
Tips for Making the Best Healthy Zucchini Soup
- Drain and rinse the beans thoroughly. I always drain canned beans and rinse them really well before using. This removes excess sodium and some of the metallic taste canned beans can have!
- Don’t bother peeling the zucchini. Unlike some vegetables, zucchini doesn’t need to be peeled! The zucchini peels will soften and blend easily.
- Clean the leeks really well. Leeks are really, really dirty vegetables. Be sure to clean them thoroughly, and when in doubt, wash them again. I like to cover the chopped leeks with cold water, let them sit for a bit (the grit will sink to the bottom of the bowl), then scoop them out and drain them in a colander.
- Let the soup cool slightly before blending. If you try to blend really hot soup, the pressure from the steam can literally blow the lid off of the blender. I always let soup cool a bit before blending for this reason!
What to Serve With Creamy Zucchini Soup
Frequently Asked Questions
The soup can be stored in an airtight container in the fridge for up to 5 days. To reheat it, I like to do so in a pot on the stove (it heats evenly this way!) or in the microwave.
You’ll want to cook the zucchini until it’s very soft and starting to break down. This usually takes about 8 to 10 minutes. You should be able to easily mash a piece with a fork.
For blended soups, I like to cut zucchini into small cubes. These cook quickly and are much easier to blend (important for a smooth soup!).
If your soup is too thick, you can add more vegetable or chicken stock until you reach your desired consistency. Start with a little and blend again until it’s just right.
If your soup isn’t blending smoothly, try blending it in smaller batches. You can also add a bit more stock or water to help it blend better. Make sure to blend until completely smooth.
Happily, the 3 zucchini this zucchini soup calls for won’t even make a dent in the amount I get from my garden. I say happily because it gives me a reason to make more soup! It’s creamy, easy, healthy, and just a little cheesy.
More Creamy Vegetarian Soup Recipes:
- Potato Leek Soup
- Cucumber Gazpacho
- Roasted Butternut Squash Soup
- Roasted Red Pepper Soup
- Pumpkin Soup
- Baked Feta Soup
- Vegan Broccoli Soup
- Healthy Broccoli and Cheese Soup
- Sweet Potato Cauliflower Soup
- Carrot Ginger Soup
If you try this feel good Zucchini Soup recipe or any other recipe on Feel Good Foodie, then don’t forget to rate the recipe and leave a comment below! It helps others who are thinking of making the recipe. We would love to hear about your experience making it. And if you snapped some shots, share it on Instagram so we can repost on Stories!
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Zucchini Soup
Ingredients
- 1 tablespoon olive oil
- 3 leeks light green stalk only, halved and thinly sliced
- 3 garlic cloves minced
- 3 medium zucchini diced
- 2 teaspoons Italian seasoning
- 1 teaspoon salt
- ½ teaspoon freshly ground black pepper
- ¼ teaspoon crushed red pepper flakes or to taste
- 4 cups vegetable or chicken stock
- 1 (14.5 ounce) can cannellini beans drained and rinsed
- ½ cup loosely packed fresh basil leaves
- 1 lemon zest and juice
- ½ cup freshly grated Parmesan cheese optional
Instructions
- Place the leeks in a large bowl and cover with cold water. Allow them to sit for 5 minutes, agitating occasionally. Pull the leeks out of the water and drain well in a colander.
- In a large pot, heat olive oil over medium heat. Once shimmering, add leeks and garlic and cook for about 5 minutes, or until the leeks begin to soften. Add zucchini, Italian seasoning, salt, pepper and red pepper flakes and stir well to incorporate the seasoning. Cook for 8 to 10 minutes, stirring often, or until the zucchini is very soft.
- Add chicken stock and beans and bring to a boil. Reduce heat to a simmer and cook for about 15 minutes. Remove from heat and let cool slightly, then transfer to a high speed blender. Add basil, lemon zest and juice and Parmesan (if using). Blend until smooth and serve.
Notes
Nutrition
Nutrition information provided is an estimate. It will vary based on cooking method and specific ingredients used.
Just made this and it is amazing!!!! What a great use for zucchini!! Will definitely make this again.
Yay!! I’m so glad you liked it, Diana!
Loved the soup!!! I made it this evening and gave some to my concierge lady as she is under the weather. I have leftovers and I’m excited to have more tomorrow. So easy to make.
Yay, I’m so glad!! How sweet of you to share with your concierge lady, I hope she feels better soon. Thanks, Reema!
Love it!
Thank you, Victoria!!
Love this! You’re always helping me find ideas for my meals in the kitchen! I love the bean addition to this recipe.
Yay, glad you love it! Thanks, Kim!!