New: Meal Planner
Plan your weekly meals instantly from anywhere on the web
Try the Meal Planner!
Vegan Tomato Zucchini Soup – This vegan zucchini and tomato soup is bursting with flavor! It’s perfect for a light lunch or as an hors d’oeuvre for a dinner for two. This soup is low in calories, but it gives you the feeling of being full and satisfied thanks to zucchini and its high water and fiber content. This tomato zucchini soup is vegan, dairy-free, and gluten-free. Enjoy!
Photo credit: © Eatwell101.com
Ingredients list for the tomato zucchini soup
- 1 tablespoon canola oil
- 1/4 yellow onion, minced
- 1 medium zucchini, diced
- 1 garlic clove, minced
- 3 tablespoons tomato sauce (use your favorite tomato sauce; we used marinara for this recipe)
- 1/2 teaspoon Italian seasoning
- 1/2 teaspoon red pepper flakes
- 1/2 teaspoon freshly cracked black pepper
- 1 teaspoon fresh basil, minced
- 1 cup low sodium vegetable stock
Photo credit: © Eatwell101.com
How to make the tomato zucchini soup
This easy soup recipe is quick and requires ingredients you probably already have in your pantry:
First, sauté the onions in a saucepan, then add zucchini. Stir in the seasoning before adding the tomato sauce and basil.
Add vegetable stock and simmer the soup for 10 minutes.
Using an immersion blender, pulse the soup until smooth. Garnish with basil, zucchini, croutons, etc.
Photo credit: © Eatwell101.com
Photo credit: © Eatwell101.com
Photo credit: © Eatwell101.com
Photo credit: © Eatwell101.com
Photo credit: © Eatwell101.com
Photo credit: © Eatwell101.com
Photo credit: © Eatwell101.com
Photo credit: © Eatwell101.com
Directions
1. To make the tomato zucchini soup: Heat oil in a pot or saucepan over medium heat. Add diced onions and saute until translucent – 1 minute.
2. Add diced zucchini, mix and saute for 1 minute.
3. Add garlic, Italian seasoning, pepper, and red chili pepper flakes. Continue cooking, stirring constantly for 1 minute.
4. Stir in the tomato sauce and minced basil. Give a quick stir and cook 1 minute to caramelize the sauce a little.
5. Add vegetable stock and bring to a simmer. Lower heat to medium-low. Stir, cover, and cook for about 10 minutes. Stir once in a while.
6. Take the tomato zucchini soup off the heat and use an immersion blender or a stand blender and pulse until smooth.
7. Adjust seasoning if needed, then divide into bowls. Top the vegan tomato zucchini soup with some of the reserved diced zucchini, ore basil, croutons, and a good drizzle of olive oil. Enjoy! ❤️
Photo credit: © Eatwell101.com
Tips for the vegan tomato and zucchini soup
- This tomato zucchini soup is loaded with healthy veggies. Feel free to customize the recipe and add your favorite vegetables like bell peppers, corn, or even chopped leeks!
- If your zucchini tomato soup is too thick once it’s blended, simply add more vegetable stock in small increments until reaching the desired consistency. Don’t forget to reheat slightly before serving.
Can we make this soup in the Instant Pot?
Sure, you can! Simply sauté onions and zucchini in sauté mode in your Instant Pot, then add the remaining ingredients and set to “stew” for 8 minutes (maybe even less, we tried 5 minutes with success). Then blend the soup and serve!
How and how long to store the tomato zucchini soup leftovers?
This tomato zucchini soup keeps well for up to3 days in an airtight container. Reheat gently on the stove or microwave.
More soup recipes you might like
- Creamy Chicken Soup with Pasta and Spinach
- Instant Pot Keto Tuscan Soup
- Healthy Zucchini Tomato Italian Sausage Soup
- Instant Pot Creamy Chicken Soup
Photo credit: © Eatwell101.com
