Creamy Zucchini & White Bean Soup
A springy spin on comfort soup—zucchini and white beans blended with garlic, leeks, and a splash of plant milk for creaminess.
Servings: 4 servings
Calories: 112kcal
Ingredients
- 1 tablespoon olive oil or veggie broth for oil-free
- 1 leek white and light green parts sliced (or 1 small onion)
- 2 cloves garlic minced
- 3 medium zucchini chopped
- 1 can 15 oz white beans, drained and rinsed
- 2 cups vegetable broth
- 1 cup unsweetened plant milk oat or almond work well
- 1 tablespoon lemon juice
- Salt and pepper to taste
- Fresh herbs to garnish parsley, basil, or chives
Instructions
Sauté aromatics:
- In a large pot, heat olive oil or veggie broth over medium heat. Add leeks (or onion) and garlic, cooking until softened and fragrant, about 5 minutes.
Add zucchini & beans:
- Stir in the chopped zucchini and white beans. Cook for another 5 minutes, stirring occasionally.
Add broth and simmer:
- Pour in the vegetable broth and bring to a boil. Reduce heat and let simmer for 10–15 minutes, until zucchini is very soft.
Blend until creamy:
- Use an immersion blender to blend the soup directly in the pot until smooth and creamy. Alternatively, transfer to a blender in batches. Stir in the plant milk and lemon juice. Season with salt and pepper to taste.
Serve and garnish:
- Ladle into bowls and top with fresh herbs. Optional: a swirl of extra plant milk or a sprinkle of hemp seeds for added texture.
Nutrition
Calories: 112kcal | Carbohydrates: 16g | Protein: 3g | Fat: 5g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Sodium: 515mg | Potassium: 463mg | Fiber: 2g | Sugar: 11g | Vitamin A: 1039IU | Vitamin C: 31mg | Calcium: 126mg | Iron: 2mg