This delicious anti-inflammatory Vegan Creamy Zucchini Soup is made with just 6 ingredients and does not require any coconut milk or cream. In just 25 minutes, you'll have a delicious and healthy soup recipe in your hands.
If you're looking for an easy soup recipe, this creamy zucchini soup is the soup that I've had on repeat since the summer! And I'm excited to finally share it with you. This soup is truly satisfying without being heavy and is the perfect companion to any lunch or dinner. All you need is zucchini, onion, garlic, fresh dill, ground coriander, and chicken or vegetable broth.
This hydrating soup is rich in vitamins and minerals, fiber, but is also low in calories and carbs making it perfect for anyone who is following a fasting mimicking diet or a low-carb diet. I love having it with my lunch or dinner as a starter and for an extra flavor and nutrient boost, I like adding nutritional yeast.
Looking for more healthy soup recipes? Check out this anti-inflammatory low-fodmap carrot and zucchini soup, this bone broth vegetable soup (with vegan option), this curried butternut squash soup, and this anti-inflammatory golden cauliflower soup.
Why You'll Love This Creamy Zucchini Soup
- It's ready in 20 minutes
- Paleo, vegan, low-carb, keto-friendly
- Easy to make and delicious
- Healthy and nutritious
- Low-FODMAP option
Ingredients You'll Need
- Zucchini - medium or small zucchini will work best
- Onion - yellow or sweet onion will be best for this recipe (see below for Low-FODMAP option)
- Garlic - fresh will work best (see below for Low-FODMAP option)
- Fresh dill - much of the flavor of the soup comes from the dill
- Chicken or vegetable broth - chicken broth will offer the most richness but vegetable broth will work great too.
- Ground coriander - don't skip this ingredient as it adds tons of flavor.
- Salt and pepper - you can adjust the salt to your dietary needs.
- Extra virgin olive oil - any that you'd like to use is fine.
See the recipe card for full instructions.
Let's Make This Soup
Step 1. Preheat a large Dutch oven or soup pot over medium heat. Add olive oil, onion, and a pinch of salt, and cook the onion for 5 minutes until soft. Add garlic and cook for 30 seconds.
Step 2. Add diced zucchini, ½ teaspoon salt, ¼ teaspoon pepper, and ground coriander and cook for 5 minutes.
Step 3. Add the broth, and fresh dill and bring to a boil. Reduce the heat to medium and cook for 15-20 minutes or until the zucchini is soft.
Step 4. Remove about one cup of liquid from the soup and using an immersion blender, blend the soup until it's creamy. Add more salt as needed. You can also add more liquid if you'd like. Serve right away with extra dill and if you'd like hemp hearts, pumpkin seeds, and for some added protein, nutritional yeast.
Hint: You can also use a blender or food processor but make sure your soup is cool before blending. The safest is a submersion blender though.
How To Make Low-FODMAP Zucchini Soup
FODMAPS are often problematic for people who are struggling with IBS and if you're currently going through treatment and are looking for a delicious soup that's Low-FODMAP approved, you can easily make this with a few modifications. Some of the biggest triggers for people with FODMOP sensitivities are onion and garlic. But don't worry, here are some tips:
Instead of Onion - chop 3 scallions (green parts only) and use that in place of onion. Sautee the same way as you would the onion.
Instead of Garlic - use garlic-infused olive oil to replace the olive oil.
- Broth - you can use vegetable broth or chicken bone broth. They both also work well in this soup.
- Dill - not everyone loves dill as much as I do, so if that's the case, feel free to use the herbs you'd like. Basil in particular is a good option.
- Onion and garlic - leeks or scallions also work in this recipe.
- Low-FODMAP option- You can make this recipe low-fodmap by using the green parts of onion only and garlic-infused olive oil. (See above in the low-fodmap section)
Serve with ideas
Here are some of my favorite ways to serve this simple zucchini soup recipe.
- Gluten-free baguette
- Sliced almonds
- Pumpkin seeds
- Hemp hearts
- Nutritional yeast
If you're able to get your hands on smaller-sized zucchini, that would be ideal for this recipe as the larger zucchini tend to have larger seeds. Even though you won't taste them, I still think medium to small zucchini work best. But if all you have are 2 giant ones, go for it.
Either works but I find chicken broth to be more flavorful in this recipe. Chicken bone broth also works.
If you absolutely must, you can, but I truly believe the flavor is intensified by using fresh dill.
Yes, zucchini is naturally low in carbs and is perfect for anyone following a low-carb or keto diet.
Store it in the refrigerator for 4-5 days. Simply reheat the soup on the stovetop or microwave. Alternatively, you can freeze it for several months.
- 5-6 medium zucchini, diced
- 1 medium sweet or yellow onion, finely chopped
- 2 cloves garlic, minced
- 3 cups chicken broth
- 3 rounded tablespoon fresh dill, chopped
- 1 tablespoon extra virgin olive oil
- 1 teaspoon ground coriander
- ½ teaspoon salt
- ¼ teaspoon pepper
- Preheat a large Dutch oven or soup pot over medium heat. Add olive oil, onion, and a pinch of salt, and cook the onion for 5 minutes until soft. Add garlic and cook for 30 seconds.
- Add diced zucchini, ½ teaspoon salt, ¼ teaspoon pepper, and ground coriander and cook for 5 minutes.
- Add the broth, and fresh dill and bring to a boil. Reduce the heat to medium and cook for 15-20 minutes or until the zucchini is soft.
- Remove about a cup of liquid from the soup and using an immersion blender, blend the soup until it's creamy. Add more salt as needed. Serve right away with extra dill and if you'd like hemp hearts, pumpkin seeds, and for some added protein, nutritional yeast.
1. You can also use a blender or a food processor but let the soup cool before doing so.
2. The soup can be stored in the refrigerator for up to 5 days.
3. For a Low-FODMAP option, omit onion and garlic and use the green parts of 3 scallions and garlic-infused olive oil.
Nutrition Information:Yield: 6 Serving Size: 1
Amount Per Serving: Calories: 67Total Fat: 3gSaturated Fat: 0gTrans Fat: 0gUnsaturated Fat: 2gCholesterol: 2mgSodium: 663mgCarbohydrates: 8gFiber: 2gSugar: 5gProtein: 3g