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Vegan Zucchini Soup

Recipe by Lisa Malin

A creamy, dairy-free soup that is both high on taste and nutrition? Yes, Please! This simple, healthy recipe hits the spot every time and can be enjoyed hot or cold.

Spotlight ingredient: Zucchini: Zucchini s packed with body-loving minerals, such as iron, calcium, magnesium, phosphorus, and potassium. This tender green veggie is also filled with healthy vitamins and nutrients, including vitamin A, C, K, folic acid, and antioxidants. We love it grilled, roasted, sauteed, and even raw drizzled with olive oil, a splash of fresh lemon, and sea salt.


  • 4 tablespoons extra-virgin olive oil

  • 1 small-medium size onion, finely chopped

  • 1 garlic clove, sliced

  • Sea salt

  • Freshly ground black pepper

  • 2 pounds zucchini, sliced.

  • 2 ½ cups low sodium vegetable stock 

  • Chopped herbs of choice (parsley, dill, basil, mint, cilantro) for serving

  • Pumpkin seeds to garnish

  1. Warm olive oil in a large saucepan; and add in the onion and garlic. Cook over medium heat until soft and tender.

  2. Add the sliced zucchini to the saucepan and cook for another 10-12 minutes, stirring frequently, until zucchini softens.

  3. Add the stock to the saucepan and simmer the mixture for another 10-12 minutes, until the zucchini is thoroughly cooked and tender.

  4. Place half the mixture in a blender. Add in a generous handful or two of fresh spinach. Puree until thick and smooth, adding water as needed for preferred consistency. 

  5. Add sea salt and pepper to taste, *Add a little squeeze of lemon juice freshness (optional). Re-blend. 

  6. Repeat steps 4 and 5 with the remaining mixture.

  7. Place in bowls, and garnish with fresh herbs, pumpkin seeds, and a drizzle of good olive oil.

  8. Enjoy hot or cold.

Other serving suggestions: Top with micro-greens or toasted GF croutons.


Recipe from Lisa malin founder of this is grounded and content and wellness creator at Organic Pharmer.



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