Creamy Vegetarian Zucchini Soup

Vegan creamy zucchini soup topped with grilled zucchini and toasted cashews in a bowl.

📌 Description:

This creamy vegan zucchini soup is light, nutritious, and easy to make. It has a silky texture, thanks to blended cashews and coconut milk, without needing dairy. Zucchini is rich in fiber and essential nutrients, making this soup an excellent choice for a light meal or appetizer. 

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Ingredients:

🔸 Main Ingredients:

• 2 medium zucchinis (chopped)
• 1 small onion (chopped)
• 2 garlic cloves (minced)
• ½ cup cashews (soaked for 2-3 hours, then drained)
• 3 cups vegetable broth or water
• 1 cup coconut milk or unsweetened almond milk
• 1 tsp olive oil or coconut oil
• ½ tsp black pepper
• ½ tsp salt (or to taste)
• ½ tsp dried thyme or basil

🔸 For Garnishing (Optional):

• Grilled zucchini slices
• A sprinkle of toasted cashews
• A drizzle of olive oil or walnut oil

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Instructions:

1.      Prepare the Ingredients:

• Wash and chop the zucchinis into slices or cubes.
• Soak cashews in warm water for at least two hours, then drain.

2.      Sauté the Aromatics:

• Heat olive oil in a pot over medium heat.
• Add the chopped onion and sauté until translucent.
• Stir in the garlic and cook for a few seconds until fragrant.

3.      Add Zucchini and Cashews:

• Add the chopped zucchini and soaked cashews to the pot.
• Stir for 2 minutes to enhance the flavors.
• Season with black pepper, salt, and thyme or basil.

4.      Simmering:

• Pour in the vegetable broth and bring to a boil.
• Let it simmer for 10-12 minutes until the zucchini is tender.
• Stir in the coconut or almond milk.

5.      Blending and Serving:

• Use an immersion blender to puree the soup until smooth and creamy.
• Pour into serving bowls and garnish with grilled zucchini slices and toasted cashews.

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💡 Tips:

✅ Toast the cashews before soaking for a richer, nuttier flavor.

✅ Adjust consistency by adding more or less liquid.

✅ A pinch of lemon zest before serving adds a fresh citrusy note.

✅ Serve with garlic bread or grilled tofu for extra protein.

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Nutritional Value Per Serving (Approximate):

Nutrient	Amount per Serving (1 cup)
Calories	170 kcal
Protein	6 g
Carbohydrates	14 g
Fiber	3 g
Fat	9 g
Vitamin C	45% of daily needs
Magnesium	18% of daily needs
Potassium	20% of daily needs

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Health Benefits:

🥒 Supports Digestion: Zucchini is high in fiber, promoting gut health.

🧠 Boosts Brain Function: Cashews provide magnesium and healthy fats for cognitive function.

💚 Anti-Inflammatory: Garlic and basil help reduce inflammation and strengthen immunity.

🔥 Weight-Friendly: Low in calories and high in water content, keeping you full longer.

💪 Supports Muscle and Bone Health: Rich in magnesium and potassium for muscle function and bone strength.

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💡 Plan Your Meals Ahead: Preparing balanced meals in advance helps you avoid unhealthy choices and ensures proper nutrition.

💡 Limit Processed Foods: Focus on whole foods like fruits, vegetables, whole grains, and nuts instead of highly processed vegan alternatives.

 ❓ Frequently Asked Questions (FAQ):

Q1: Can I use yellow zucchini (summer squash)?

A: Yes, yellow zucchini works just as well and gives a slightly sweeter taste.

Q2: Can I skip the cashews?

A: You can replace cashews with silken tofu or white beans for creaminess.

Q3: How can I make this soup spicier?

A: Add a pinch of chili flakes or a small green chili when sautéing garlic.

Q4: Is it freezer-friendly?

A: Yes, let it cool completely, then store in airtight containers in the freezer for up to a month.

Q5: Can I blend it in a regular blender?

A: Definitely — just let the soup cool slightly before blending to avoid pressure buildup.

🔑 SEO Keywords :

creamy vegan zucchini soup, dairy-free zucchini soup, healthy zucchini soup recipe, plant-based zucchini soup, light vegetable soup 

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