High Protein Creamy Zucchini Soup
Dive into the velvety goodness of High Protein Creamy Zucchini Soup—a nutritious and flavorful dish perfect for any meal. This dairy-free, plant-based recipe combines tender zucchini, cannellini beans, and a splash of almond milk for a luxuriously creamy texture without the use of heavy cream. Nutritional yeast adds a subtle umami flavor, while fresh basil and a hint of lemon juice brighten the dish with herbaceous and citrusy notes. Packed with protein and fiber, this soup is as satisfying as it is healthy, making it an excellent choice for a wholesome lunch or light dinner. Ready in just 40 minutes and blended to silky perfection, this smooth zucchini soup pairs wonderfully with crusty bread or a fresh side salad. Whether you're meal prepping or serving it up hot, this recipe is sure to become a comforting favorite.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium onion, chopped
- 3 garlic cloves, minced
- 4 medium zucchini, sliced
- 4 cups vegetable broth
- 1 15-ounce can cannellini beans, drained and rinsed
- 1 cup unsweetened almond milk
- 2 tablespoons nutritional yeast
- 0.5 cup fresh basil leaves
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 1 tablespoon lemon juice, freshly squeezed
Instructions
Heat the olive oil in a large pot over medium heat.
Add the chopped onion and cook, stirring occasionally, until translucent, about 5 minutes.
Stir in the minced garlic and cook for another 1-2 minutes until fragrant, being careful not to let it burn.
Add the sliced zucchini to the pot and cook, stirring occasionally, for about 5 minutes until they start to soften.
Pour in the vegetable broth and bring the mixture to a boil. Reduce the heat to low and simmer for 10 minutes or until the zucchini is tender.
Stir in the cannellini beans and cook for another 5 minutes until they are heated through.
Remove the pot from the heat. Use an immersion blender to puree the soup until smooth and creamy. Alternatively, carefully transfer the soup to a blender and blend in batches, then return to the pot.
Stir in the almond milk, nutritional yeast, fresh basil leaves, salt, and black pepper.
Heat the soup over low heat for 5 more minutes. Do not bring it back to a boil.
Taste and adjust seasoning if needed. Stir in the lemon juice just before serving.
Ladle the soup into bowls and garnish with additional fresh basil leaves, if desired.
Nutrition Facts
Calories |
1242 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 43.6 g | 56% | |
| Saturated Fat | 7.3 g | 36% | |
| Polyunsaturated Fat | 6.2 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4820 mg | 210% | |
| Total Carbohydrate | 167.6 g | 61% | |
| Dietary Fiber | 43.3 g | 155% | |
| Total Sugars | 36.3 g | ||
| Protein | 58.7 g | 117% | |
| Vitamin D | 2.2 mcg | 11% | |
| Calcium | 920 mg | 71% | |
| Iron | 16.7 mg | 93% | |
| Potassium | 5577 mg | 119% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
