Gluten-Free Vegan Recipes / Vegan Soup Recipes

3-ingredient vegan zucchini soup (gf)

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Last updated on June 4th, 2020 at 10:37 am

Fun fact; I spend most of my days chasing my own arse. I am not what you would call an organised person so recipes like this 3-ingredient vegan zucchini soup have saved my vegan bacon many times. If, like me, you need an arsenal of easy and super quick family-friendly recipes to get through the week, this recipe is for you.

two bowls of 3-ingredient vegan zucchini soup on a grey background

My Goodness Kitchen is my pretty, well-lit and orderly corner of the Internet. It’s a selfie after I’ve had my hair done and applied a filter, you know?  It may not sound terribly inspiring but it is the truth. I don’t live in the Internet and I have no filter or soft lighting following me around like a cloud.  

Like every adult walking the earth, my life is messy. Blessed, but messy. Beautiful, but messy. Bountiful, but oh-I-just-stepped-in-my-dog’s-poop-again messy.

a single bowl of 3-ingredient vegan zucchini soup from a 45 degree angle

To successfully navigate my beautifully messy life I’ve had to cultivate a few talents. One, I can multi-task like a mad woman (turns out you can wash the dog and shower at the same time) Two, I can listen to two discussions at the same time and take in most of both. And three, I have learned the value in creating ridiculously simple, quick vegan recipes.

On the days I’ve worn my pants inside out and forgotten to pack my kid’s lunch, these recipes have saved my sanity. Inspired by Dana at The Minimalist Baker, if it has less than 10 ingredients or is ready in under 30 minutes, it belongs in your arsenal.  This vegan soup might be the quickest and simplest in mine.

close up overhead image of a bowl of 3-ingredient vegan zucchini soup

While today we are making my 3-ingredient vegan zucchini soup, the base of this recipe is essentially a 3-ingredient vegan soup recipe where you insert your choice of vegetable [here]. Want pea soup? Use 3 cups of peas. Prefer cream of tomato? Adding a kilogram of freshly roasted tomatoes will work great. Cauliflower too.

So, what’s in this 3-ingredient soup?

For this zucchini vegan soup, the ingredients are simple. Cashews, vegetable stock and zucchini. I also season with salt and pepper to taste (I am not counting them as ingredients because…well, they’re salt and pepper) and occasionally add a dollop of vegan butter but the base is – cashews, stock, vegetable. 1 cup of raw cashews to 3 and a half cups of stock and 1 kg of peeled zucchini.

Cook in a pot until the zucchini is tender, around 15 minutes, and blend with sea salt and pepper. Add butter if you’re feeling decadent which I often am but if I can’t be bothered walking to the fridge, I don’t. It really is that simple.

This 3-ingredient vegan zucchini soup is:

  • deliciously creamy from the cashews,
  • light from the zucchini and
  • ready in less time that it takes to get a pizza delivered.

Top with fresh greens and crunchy seeds or simply serve with crusty bread – this vegan soup works both hot or cold. Whatever floats your boat and saves your sanity. Enjoy.

A close up overhead image of a cup of garnish

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More super simple vegan recipes:

Two bowls of zucchini soup on a grey background.


Ready in 20-minutes this vegan zucchini soup is deliciously creamy and smooth with only 3-ingredients. If you are looking for a quick and tasty weeknight meal, this is it. 3 Ingredients!
4.81 from 21 votes
Print Pin Rate
Course: Main | Soup
Cuisine: Soup
Keyword: 3 -ingredient vegan soup | Vegan Soup
Prep Time: 5 minutes
Cook Time: 15 minutes
Total Time: 20 minutes
Servings: 4 bowls
Calories: 251kcal
Author: Amanda Logan


  • 1 cup raw cashews
  • 3 ½ cups vegetable stock
  • 1 kilogram peeled zucchini roughly chopped
  • sea salt optional
  • pepper optional
  • 1 tbsp vegan butter spread optional


  • Combine the cashews, stock and peeled zucchini in to a medium soup or saucepan over medium heat and bring up to a simmer. 
  • Reduce heat to low and cook for 15 minutes or until the cashews and zucchini is tender. 
  • Remove from the heat and carefully transfer the soup to a blender. Season with salt and pepper and add the vegan butter (if using). Blend until the soup is completely smooth to serve. You may have to blend in batches depending on the size for your blender. 


Calories: 251kcal | Carbohydrates: 20g | Protein: 8g | Fat: 17g | Saturated Fat: 3g | Sodium: 868mg | Potassium: 865mg | Fiber: 3g | Sugar: 9g | Vitamin A: 1070IU | Vitamin C: 44.7mg | Calcium: 52mg | Iron: 3.1mg
Tried this recipe?Please rate it & leave your feedback in the comments section below. Or you can tag @mygoodnesskitchen or hashtag #mygoodnesskitchen on Instagram. Thank you!

This is the only 3-ingredient vegan soup recipe you will ever need. Ready in 20 minutes, this version is my 3-ingredient vegan zucchini soup.

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About Author

Amanda Logan is a published cookbook author, recipe developer and food photographer based in Australia. She is a contributor to Nourish Australia magazine and has appeared in Thrive Magazine, Vegan Food and Living, The Zoe Report and The Australian Vegan Magazine.

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August 24, 2020 8:06 am

5 stars
This was fabulous! I got lazy though and never used the vitamin . Using my immersion blender was perfect and not lumpy at all. thanks

August 1, 2020 1:10 pm

5 stars
This soup is absolutely delicious! Thank you for the recipe. I will definitely be making it again!

Helen Page
Helen Page
July 16, 2020 9:41 pm

5 stars
This soup is a staple for our house. So delicious.I previously asked if the courgette had to be peeled, I’ve tried it both ways and it’s definitely worth the effort of peeling. Occasionally I add a handful of spinach or two before blending and it’s so good. I’ve also served with basil oil (as per another comment) and it’s incredible.

June 19, 2020 10:44 am

I found this when I searched for “cauliflower kale zucchini basil soup” and it looks delightful, however I am dealing with gastroesaphageal reflux disease (GER) and even though it lacks onions and garlic (do you have ANY idea how hard it is to find vegan soups that do not have those 2 things, or tomatoes, or spicy spices? Oof), I need to limit and eliminate fatty/fried foods so no cashews for me, certainly not in this quantity. Do you think cauliflower would work as as substitute for the cashews?

June 19, 2020 11:18 am
Reply to  Amanda

5 stars
That sounds wonderful–thank you!!!

June 25, 2020 8:29 am
Reply to  Amelia

I made this with 12 ounces of cauliflower, prepared how you suggested in your response above and though I completely forgot to add any milk, I liked how it turned out. It’s light and tasty. I am finding that I like to add non-blended things to it, like chopped, slightly steamed (wilted) kale (might try it with spinach, bet it would be good that way, too). If you feel inspired to try it yourself and write it up as another recipe, it might help a lot of folks like me (this is not the sort of thing I do). Thank… Read more »

Last edited 3 months ago by Amelia
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