This creamy zucchini soup was created when a friend of mine requested a hearty soup with protein. Silken tofu adds the protein and a creamy texture so it’s dairy-free and vegan too. This soup is seasoned it with allspice and cayenne pepper but the soup provides a great base for many flavors.
More gluten-free, and dairy-free soup recipes can be found on my blog including my personal favorite gluten-free creamy mushroom soup recipe, gluten-free creamy asparagus soup and my comforting gluten-free cream of chicken soup.
If you have an immersion blender, this recipe can be done in one pot. For me this is a bonus because it means less to wash! If you don’t have an immersion blender, a regular blender will do the trick to puree this soup.
When using a regular blender, be sure to remove the center piece form the blender pitcher lid to allow steam to escape. Otherwise you’ll have a soup explosion all over your kitchen.
Broth – If you are vegetarian or vegan I highly recommend using Imagine No-Chicken Broth (the low-sodium one). It has the best flavor of any of the vegan broths I have tried and provides a great base for soups. If you eat chicken, I recommend using a low-sodium chicken broth. Imagine Food’s Chicken broth is very good also.
Onions – If you have digestive issues with onions (like me) you can leave them out. A small amount of onion powder is a good substitute if you are able to tolerate it.
Salt – I have not given an exact amount of salt because all broths are not created equal. The salt level varies greatly so just let your taste buds tell you how much is the right amount. Ad a little, taste, add a little, taste is the best method.
Zucchini Soup Variations
This creamy soup has a nice mild flavor and will be great with other flavors
Curry-Zucchini Soup – Add 1 tsp curry powder in place of the allspice and cayenne and use cilantro in place of the parsley.
Thai Zucchini Soup – Use cilantro in place of the parsley. Add 1 Tbsp finely sliced lemongrass (with the celery and carrot) using only the bottom third of the stalk with outer leaves removed. Stir in 1/2 c canned coconut milk or cream and the zest of one lime after pureeing it and before adding salt.
Creamy Protein Packed Zucchini Soup
- 14 oz container of silken tofu
- 2 Tbsp olive oil
- 2 stalks celery
- 2 small carrots or 10 baby carrots
- 1/4 large onion
- 3 medium-sized zucchinis about 1½ lbs
- 3 cups low sodium vegetable see recommended broth below or chicken broth
- 2 bay leaves
- 1 tsp fresh or 1/4 tsp dried thyme
- 1 oz fresh parsley leaves handful
- 1 oz fresh cilantro leaves handful
- 1/4 tsp cayenne pepper
- 1/4 tsp allspice
- kosher salt
- Drain the water from the tofu. Cut the block in thirds and place it on an absorbent kitchen towel.
- Roughly chop the onions and celery and chop the carrots a bit smaller. Slice the zucchini in half lengthwise and then into 1/4″ slices. This soup will be pureed so there's no need to worry about making perfectly even cuts.
- Heat a medium-sized pot with the oil for 1-2 minutes. Turn the heat to medium-high.
- Add the carrot, celery and onion and cook about 5-7 minutes or until the vegetables are softened a bit. Add a couple of pinches of salt and stir.
- Add the zucchini and cook, stirring occasionally, another 5-7 minutes or until it is softened and slightly translucent.
- Add the broth, bay leaves, thyme, parsley and cilantro. Bring to a boil over high heat, then reduce the flame to low-medium to simmer. Cover the pot and let simmer for about 35-40 minutes. Give the pot a stir every 10 minutes or so.
- Remove the bay leaves.
- If you have an immersion blender, great, keep the soup in the pot and use that.
- Otherwise pour the soup into the blender (you’ll have to do it in batches). NOTE: If you are using the blender, remove the center plastic piece from the lid before blending. Otherwise the steam will cause a the lid to pop off during blending. Cover the opening with a kitchen towel to prevent splattering.
- Roughly cube the tofu and add to the blender or pot along with the allspice, cayenne pepper, a couple of pinches of salt, and a pinch of black pepper. Puree until the soup is smooth.
- Taste. Add salt 2-3 pinches at a time in pinches, little by little, until the soup is to your taste. You can also add more cayenne if you like more kick.
- This soup will stay fresh in the refrigerator for at least 1 week. It can be frozen for up to 3 months.