Last updated - ; Published - By Rhian Williams 4 Comments
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This Zucchini Soup made with peas and mint is fresh and fragrant, naturallycreamy and so flavourful! The best way to use up all the summer produce!
I know it may be summer and, depending on how hot it is where you live, a steaming bowl of soup is probably the last thing on your mind. But hear me out: there's all this wonderful summer produce out there right now like zucchini (courgettes), green peas and mint.
Especially if you grow zucchini in your garden, you'll probably have too many of them to know what to do with them! So, why not blend them up into a nourishing soup?
You could consider this a summery version of this autumnal Pumpkin Soup- it's just as satisfyingthanks to the naturally creamy zucchini,but has afresh, summerytaste thanks to the aromatic mint andsweet, nutty peas.
This soup would be great to make on those rainy, slightly chilly summer days, which may not be a thing where you live, but unfortunately happens quite a lot if you live in the UK like me.Or, you could even serve this soup cold, like a green gazpacho!
Why you'll love this Zucchini Soup:
- it's smoothandvelvety
- it's naturally creamy
- it'sfillingandsatisfying
- it'shealthyandnutritious
- it'spacked with veggies
- it'seasyto make
- it's nut-free
- it's veganandgluten-free
- it's ready in35 minutes
- it keeps well and freezes well
- it's great for meal prep!
How to make this Zucchini Soup
Scroll to the bottom of the post for the full recipe.
- Fry the onion andgarlic.
- Add the zucchini, green peas,stock cube,salt + pepper andwater.
- Bring to the boil and simmer for around 10 minutes until zucchini has softened.
- Add the mint.
- Transfer to ablender or food processor(a hand-held stick blender also works).
- Blend until it becomes a smooth liquid.
Tip: Add some more water if it’s too thick at this stage.
- Transfer the soup back to the saucepan to warm up if you like!
How long does this Zucchini Soup keep for?
This Zucchini Soup keeps well covered in the fridgefor a few daysand can be frozen- reheat in the microwave or in a saucepan on the hob (stove), adding some more water if necessary.
Substitutions you can make to this recipe:
- you can substitute thefrozen green peaswith fresh green peas- just make sure to account for the weight difference
- you can substitute thefresh mintwithdried 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 milksuch asalmond 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.
More vegan soup recipes:
- Cream of Asparagus Soup
- Cream of Mushroom Soup
- Pumpkin Soup
- Corn Chowder
- Broccoli Cheese Soup
If you try out this recipe or anything else from my blog,I’d really love to hear anyfeedback! Please give it a rating, leave a comment, or tag a photo @rhiansrecipes #rhiansrecipes onInstagram! Thank you.
Zucchini Soup (Vegan + GF)
This Zucchini Soup is fresh and fragrant, naturallycreamy and so flavourful!
3.50 from 8 votes
Print Pin Rate
Course: Main Course
Cuisine: British
Keyword: vegan pea soup, vegan soup, zucchini soup
Prep Time: 10 minutes minutes
Cook Time: 25 minutes minutes
Total Time: 35 minutes minutes
Servings: 2
Calories: 188kcal
Author: Rhian Williams
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 ½ 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 fridgefor a few daysand 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 thefrozen green peaswith fresh green peas- just make sure to account for the weight difference
- you can substitute thefresh mintwithdried 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 milksuch asalmond 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 188Calories 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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More Lunch & Dinner Recipes
- Gluten-Free Dinner Rolls (Vegan + No Yeast)
- Tofu Burger (Vegan + Gluten-Free)
- Vegan Sausage Rolls (Gluten-Free)
- Gluten-Free Vegan Irish Soda Bread
Reader Interactions
Comments
Lindsay
Will try this with my homegrown zucchini thank you!Reply
Rhian Williams
Thank you!
Marguerite
I love the presentation of this zucchini soup! So inviting! Will definitely try it. Your food is very inspiring...thank you!
Reply
Rhian Williams
Thank you so much!
