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Bowls of zucchini soup on a grey background.

Creamy Zucchini Soup

Ready in under 30-minutes this creamy zucchini soup is deliciously smooth with only 3-ingredients. If you are looking for a quick and tasty weeknight meal, this is it.
4.86 from 41 votes
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Course: Main | Soup
Cuisine: Soup
Prep Time: 5 minutes
Cook Time: 25 minutes
Total Time: 30 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 tablespoon 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 20-25 minutes or until the cashews are tender and break between your fingers.
  • 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. 


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.
Does this soup freeze?
It does! 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. Give it a good stir before re-heating it on the stovetop or in the microwave.
How long with the soup keep in the fridge?
Around 3-4 days. Keep it covered and give it a good stir before heating it up on the stovetop or in the microwave.
My soup is a bit grainy...
This zucchini soup should be smooth and silky. If you are using older cashews cook the soup for longer, around 30 minutes. When ready, the cashews should easily break apart between your fingers.

A high powered blender makes short work of this soup. If your blender isn't super powerful, blend the soup in batches and really blend it.


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!