Who needs cream anyway? This Creamy Zucchini Soup comes out crazy silky, smooth, and velvety without the cream. It's a healthy pureed soup with fresh zucchini and white beans for that sneaky richness, plus garlic, carrots, celery, and herbs. This vegan soup is somehow both light enough for lunch and filling enough for dinner. Seriously, even your most cheese-obsessed friend won’t miss the cream.
If you’ve got a mountain of zucchini taking over your kitchen (thanks, summer gardens!), this recipe is basically your new best friend. But honestly? It’s not just a summer fling — you can whip this comforting meal up any time, year-round thanks to pantry-friendly ingredients. Serve it with fresh herbs and a handful of crunchy croutons and boom, you’ve got a bowl that’s actually nice to look at. Tastes even better.
This zucchini soup recipe was inspired by my Creamless Cream of Asparagus Soup and it’s basically its green, summer-loving cousin. Pair it with some Rosemary Garlic Focaccia Bread so you can shamelessly dunk big, crusty slices right into the bowl. It’s the kind of cozy, feel-good meal that works for a quick solo lunch or a full-on dinner spread with friends — either way, you’ll be scraping the bottom of the bowl wondering why you didn’t make a double batch.
Why You'll Love This Recipe
- Creamy without cream. This soup gets its dreamy texture from pureed white beans and zucchini — not a drop of dairy in sight. It’s indulgent-feeling without the heaviness, which means you can have seconds without the post-meal nap. It's perfect for those who are lactose-intolerant.
- Loaded with good stuff. Between the zucchini, carrots, celery, garlic, and beans, every spoonful is packed with fiber, vitamins, and plant-based protein. Basically, it’s comfort food that’s secretly a health win. Gluten-free too!
- Flavor that sings. Italian seasoning, garlic, a little cayenne for warmth, and fresh lemon juice make this cream of zucchini soup taste like it’s been simmering all day — except it hasn’t, because we have lives.
- Meal-prep magic. This zucchini white bean soup is just as good (if not better) the next day. It freezes like a champ, reheats beautifully, and can be dressed up or down depending on your mood.
Jump to:
Ingredients and Substitutions
To make this easy Creamy Zucchini Soup, you will need the following ingredients (see recipe card below for quantities):
- extra virgin olive oil – Adds richness and helps soften the vegetables. Avocado oil can be used as a substitute.
- yellow onion – Provides a sweet, aromatic base. White onion works as well.
- garlic – Fresh cloves = maximum flavor. Use more or less to taste.
- celery – Adds depth and mild bitterness to balance the sweetness of carrots.
- carrots – Provide natural sweetness and color.
- zucchini – Fresh, firm zucchini is the star here. No need to peel unless it’s got a tough skin.
- white beans – Cannellini beans or Great Northern beans add creaminess and protein.
- Italian seasoning – A blend of dried herbs for instant flavor. Or mix basil, oregano, and thyme yourself.
- cayenne red pepper powder – Just a pinch for a gentle kick. Leave it out if you’re spice-shy.
- salt and pepper – Because flavor matters.
- vegetable stock – Go low-sodium if you want to control salt. You can also substitute with chicken broth or beef broth if you aren't sticking to a vegan diet.
- lemon juice – Brightens the flavors up. Freshly squeezed is best.
- herbs – Fresh dill, parsley, or basil make excellent garnishes.
- croutons – Optional, but why not add some crunch? Try our Easy Homemade Croutons or Rice Croutons.
Equipment
You’ll also need measuring cups and spoons, a large soup pot or Dutch oven, a sharp knife, a cutting board, a wooden spoon for stirring, and an immersion blender (or countertop blender) for pureeing.
Instructions
- Sauté aromatics. In a large stockpot or 6 quart Dutch oven, heat oil over medium-high heat until the hot oil sizzles, about 1 minute. Add onion, garlic, celery, and carrot. Sauté until tender, about 3-5 minutes, stirring often.
- Add ingredients. Add zucchini, white beans, Italian seasoning, cayenne pepper, and vegetable stock. Stir to combine and bring the soup to a simmer.
- Simmer. Turn the heat down to medium-low and cover the lid. Allow the soup to simmer for 15 minutes, stirring occasionally.
- Puree. Use an immersion blender to puree the soup. You can also transfer the soup (in batches) to a blender to puree. (For a chunkier soup, use a potato masher or a fork to mash some of the zucchini cubes and beans).
- Serve. Top with a drizzle of lemon juice and olive oil, a sprinkle of fresh herbs, and croutons and serve immediately. You can also add a sprinkle of Parmesan cheese if desired.
Expert Tip: Blend Until Completely Smooth
For that “how is this dairy-free?” texture, blend the soup until it’s completely smooth. An immersion blender is your best friend here, but if you want next-level silkiness, carefully blend in batches in a high-speed blender. Be careful with hot liquids though.
More Tips and Tricks
- Use fresh zucchini. Fresher zucchini = sweeter soup. Avoid giant, seedy ones unless you want to spend extra time scooping.
- Season in layers. Add salt and pepper at different stages to build balanced flavor rather than seasoning only at the end.
- Adjust thickness. Add more stock for a thinner soup, or simmer longer uncovered for a thicker consistency. Your bowl, your call.
- Top like a pro. Fresh herbs, a swirl of olive oil, and crunchy croutons take this soup from “yum” to “YUM.”
Recipe Variations
- Spicy zucchini soup. Add extra cayenne or a diced chili for a fiery kick.
- Herb overload. Toss in fresh basil or dill right before serving for a burst of green freshness.
- Add potatoes. Add diced potatoes for an even heartier, thicker soup.
- Coconut twist. Swap some of the stock with coconut milk for a subtle tropical flavor.
- Roasted vegetable base. Roast zucchini, carrots, and garlic before blending for a deeper, sweeter flavor.
- Cheesy finish. Sprinkle freshly grated Parmesan on top for extra richness (skip if you are keeping it vegan).
Storage
How to Store
Cool soup completely, then store in an airtight container in the refrigerator for up to 4 days.
How to Reheat
Warm on the stovetop over medium-low heat, stirring occasionally, until heated through. Add a splash of stock if it’s too thick.
How to Freeze
Ladle cooled soup into freezer-safe containers, leaving room for expansion. Freeze for up to 3 months. Thaw overnight in the refrigerator before reheating.
How to Serve
Creamy zucchini soup is delicious on its own, but it’s even better when paired with delicious sides that complement its smooth, savory flavor. Garnish with croutons and fresh herbs, then serve alongside crusty bread, grilled sandwiches, or fresh salads for a well-rounded meal.
These are my favorite dishes to serve with Zucchini Soup:
Side Dishes for Soup
Looking for the perfect accompaniments to your favorite soups? Explore our collection of soup side dishes, including crusty breads, fresh salads, savory crackers, and hearty sandwiches that complement and elevate any bowl of soup.
FAQ
Absolutely. Zucchini’s mild flavor plays well with herbs, garlic, and other veggies, and it blends like a dream for creamy soups without cream. It’s also quick-cooking, which means you can get a silky-smooth, flavorful bowl on the table in less time. And because zucchini is naturally low in calories but high in vitamins and fiber, you’re getting something that’s both tasty and good for you.
Nope! Unless the skin is super thick or your zucchini is past its prime, keep it on. The peel softens during cooking, adds color, boosts nutrients, and saves you prep time. Just wash it well before chopping. Bonus: leaving the skin on keeps your soup a gorgeous shade of green.
For pureed soup, big or small cuts will blend down, but aim for uniform chunks about ½ to 1 inch so they cook evenly. If you’re going chunky-style (no blend), go a little bigger so they hold their shape. Always lop off the ends first. Even cuts not only cook better but also help the soup blend more quickly, meaning you’ll spend less time at the stove and more time enjoying your bowl. It’s a small detail that makes a big difference.
Zucchini loves company. Basil, oregano, thyme, and parsley are classics. Dill adds brightness, while cayenne or red pepper flakes bring gentle heat. Garlic and onion deepen the flavor, and a splash of lemon at the end makes it pop. You can also experiment with cumin or coriander for an earthy twist, or rosemary for a Mediterranean vibe. Because zucchini’s flavor is so mild, it’s a perfect blank canvas for whatever spice mood you’re in, from fresh and herby to bold and smoky.
Very. This one’s naturally low-calorie, fiber-rich, and full of vitamins A and C. The white beans add plant protein, olive oil gives healthy fats, and it’s totally dairy-free. Basically, it’s a bowl of health that tastes like comfort food. Zucchini also supports hydration since it’s high in water content, and the fiber helps with digestion. Add in the antioxidants from fresh herbs and garlic, and you’ve got a nutrient-packed meal that still feels indulgent. Healthy eating really doesn’t get much more delicious than this.
Add all vegetables, beans, seasonings, and stock to the crock pot. Cook on low for 6–7 hours or high for 3–4 hours, until vegetables are very tender. Use an immersion blender to puree the soup directly in the pot, or transfer in batches to a countertop blender. Return to the pot, stir in lemon juice, adjust seasoning, and garnish with fresh herbs or croutons before serving. This slow-cooking method allows flavors to meld beautifully and is perfect for hands-off preparation on busy days.
More Zucchini Recipes
Looking for other recipes like this? Try these:
Tried this recipe?
I’d love to hear what you think! Leave a comment and rating below to share your feedback. Your reviews help others discover this recipe and help me keep creating more free recipes for you. Snap a photo and tag me on social media @aheadofthyme too.
Recipe
Creamy Zucchini Soup (without Cream)
- Total Time: 30 minutes
- Yield: 4-6 servings
- Diet: Vegan
Description
Who needs cream anyway? This Creamy Zucchini Soup comes out crazy silky, smooth, and velvety without the cream. It's a healthy pureed soup with fresh zucchini and white beans for that sneaky richness, plus garlic, carrots, celery, and herbs. This vegan soup is somehow both light enough for lunch and filling enough for dinner. Seriously, even your most cheese-obsessed friend won’t miss the cream.
Ingredients
- 1 tablespoon extra virgin olive oil (plus more for serving)
- 1 large yellow onion, finely chopped
- 3 cloves garlic, diced
- 3 stalks celery, diced
- 2 carrots, diced
- 2 medium zucchini, cut into ½ inch cubes
- 1 (15 ounce) can white beans
- ½ teaspoon Italian seasoning
- ¼ teaspoon cayenne red pepper powder (or less to taste)
- salt and pepper (to taste)
- 4 cups vegetable stock
- ½ tablespoon lemon juice (for serving)
- fresh herbs, finely chopped (for serving)
- croutons (for serving)
Instructions
- In a large stockpot or 6 quart Dutch oven, heat oil over medium-high heat until the hot oil sizzles, about 1 minute. Add onion, garlic, celery, and carrot. Sauté until tender, about 3-5 minutes, stirring often.
- Add zucchini, white beans, Italian seasoning, cayenne pepper, and vegetable stock. Stir to combine and bring the soup to a simmer.
- Turn the heat down to medium-low and cover the lid. Allow the soup to simmer for 15 minutes, stirring occasionally.
- Use an immersion blender to puree the soup. You can also transfer the soup (in batches) to a blender to puree. (For a chunkier soup, use a potato masher or a fork to mash some of the zucchini cubes and beans).
- Top with a drizzle of lemon juice and olive oil, a sprinkle of fresh herbs, and croutons and serve immediately. You can also add a sprinkle of Parmesan cheese if desired.
Notes
How to store: Cool soup completely, then store in an airtight container in the refrigerator for up to 4 days.
How to reheat: Warm on the stovetop over medium-low heat, stirring occasionally, until heated through. Add a splash of stock if it’s too thick.
How to freeze: Ladle cooled soup into freezer-safe containers, leaving room for expansion. Freeze for up to 3 months. Thaw overnight in the refrigerator before reheating.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: American
Comments
No Comments