Gluten-Free Vegan Recipes / Vegan Soup Recipes

3-ingredient vegan zucchini soup

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Last updated on October 17th, 2020 at 08:55 am

Fun fact; I spend most of my days chasing my own butt. 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.

Originally posted July 27 2018. Updated with process images and text October 2020.

I live on good soup , not on fine words.

moliere

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 front on close up shot of a bowl of soup

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 – 10 ingredients or less, baby!- I have 8 or 9 of these easy back pocket recipes.  This soup might be the quickest and simplest of them all.

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.

Side by side process images showing how to make zucchini soup

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.

Faqs

Do I have to peel the zucchini?

Yes and no. Sorry, it’s not a straight forward answer. I created this recipe when our builder gave me a bunch of zucchinis from his garden. They were huge and the skins were tough so I peeled them. If you can get your hands on small, young zucchini you can forgo the peeling. The larger a zucchini is, the older it is and the more tough and bitter the skin. My rule of thumb is, anything bigger than my hand I peel for this soup.

Can I freeze this soup?

You can! Because the soup is well blended it can be frozen without separating. Simply allow it to cool completely, transfer it to a freeze-safe sealed container and freeze for up to a month.

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More super simple vegan recipes:

Cropped Image of a bowl of soup

3-Ingredient Vegan Zucchini Soup

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!
4.8 from 25 votes
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Course: Main | Soup
Cuisine: Soup
Prep Time: 5 minutes
Cook Time: 15 minutes
Total Time: 20 minutes
Servings: 4 bowls
Calories: 251kcal
Author: Amanda Logan

Ingredients 

  • 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

Instructions

  • 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. 

Nutrition

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?I’d love to hear your feedback. Rate it & leave your feedback in the comments section below. Or you can tag @mygoodnesskitchen or hashtag #mygoodnesskitchen on Instagram. Thank you!
Overhead image of bowls of soup with text

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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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Kat Varcoe-Cocks
Kat Varcoe-Cocks
November 20, 2020 7:47 pm

5 stars
I just got home from a really long day of work – I had a couple of zucchini in the fridge so I whipped up a quarter of a batch. DELICIOUS. I would normally grab something much less healthy after a day like today. Thank you, thank you. I actually think my boys would like this. Definitely going to cook it again soon, so easy.

kelly
kelly
November 13, 2020 1:17 am

4 stars
I made this last night for house dinner and they could not believe it was so few ingredients (and didn’t have potato) and so good! It was really yummy and creamy, and though I couldn’t pull out the taste of zucchini from the mix, it was warm and wonderful. The soup was a little grainy (perhaps the cashews needed more time) but overall the texture was smooth and a little reminiscent of polenta.

I’d recommend and make again!

Lorraine
Lorraine
October 16, 2020 8:12 am

5 stars
Just finished making. I can hardly contain myself from eating the entire pot! This zucchini soup is scrumptiously delicious. I highly recommend. I did however, modify, slightly. I put onions and garlic in mostly everything; I also added a stalk of celery. This is my first time on your website. Thanks Amanda

susan
susan
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

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