Creamy Summer Zucchini Soup (dairy-free)
Ali Segersten
This creamy, refreshing soup is a great way to use up all of that zucchini growing in your garden! Or, perhaps you bought too much from the Farmer's Market and need more ideas on how to use it. This dairy-free zucchini soup doesn't use any type of cream, coconut milk, or nuts to make it creamy. Just a few tablespoons of white rice does the trick!
My girls, who normally pick out zucchini in their meals, love this soup and asked for seconds this evening. Puréeing vegetables into a creamy soup usually doesn't cause the same food aversions in children as does eating the vegetable in its whole form!
I got the recipe idea for this soup during my appointment with my midwife today. She actually gave me a few ideas of how to use zucchini that I had not thought of. The verbal recipe she gave me uses white rice, which is what I used. I believe cooked brown rice would work as well. I would add 1/2 to 3/4 cup of cooked brown rice. Don't use uncooked brown rice as it will not cook fully in the 15 to 20 minutes needed to simmer the soup. You could also use uncooked quinoa, or even 1/2 cup of almond flour if you are grain-free.
Creamy Summer Zucchini Soup
This beautiful dairy-free summer soup is made with summer squash! Use either green zucchini, yellow zucchini, or patty pan squash in this recipe. I usually use either yellow zucchini or patty pan, or a mix of the two. The soup turns a bright, beautiful yellow hue, which is very appetizing! I also prefer to use a very flavorful homemade herbed chicken stock in this soup which gives it a deep, rich flavor. You could also use vegetable stock if you are vegan. My family goes through an entire pot of this soup during one meal! If you are cooking for one or two people, you may want to freeze half of it for later.
To ensure a perfectly creamy soup that is not too thick, nor too thin, I would suggest starting with 6 to 7 cups of chicken stock or vegetable stock. You can always add more stock after you have puréed the soup to thin it down! I usually use the full 8 cups of stock; however, I also use a heaping 10 cups of zucchini because my gardens are usually overflowing with summer squash needing to be used!
- Heat a 6- or 8-quart pot over medium heat. Add the olive oil, then the onion, and sauté for 5 to 10 minutes or until onion softens and is beginning to change color.
- Add garlic and cumin and sauté a minute more.
- Then add chopped zucchini, white rice, and chicken stock.
- Cover and simmer for 15 to 20 minutes or until zucchini is tender and rice is cooked.
- Add cilantro and lemon juice to the pot. Use your Immersion Blender to puree the soup right in the pot (less dishes to clean this way), OR remove pot from heat and puree in your blender or Vitamix in batches. I like to toss in the whole bunch of cilantro to one of the batches after I have already puréed it some. This way the cilantro doesn't totally break down while you are puréeing the soup.
- Pour soup into another clean pot or bowl, stir batches together, and taste. If it needs a flavor boost, add Herbamare or sea salt to taste.
- The soup should last in the fridge for up to 5 days.
Use this recipe in our Meal Planner
About the Author
Alissa Segersten, MS, CN
Alissa Segersten, MS, CN, is the founder of Nourishing Meals®, an online meal-planning membership with over 2000 nourishing recipes and tools to support dietary change and better health. As a functional nutritionist, professional recipe developer, and author of The Whole Life Nutrition Cookbook, Nourishing Meals, and co-author of The Elimination Diet, she helps people overcome health challenges through food. A mother of five, Alissa understands the importance of creating nutrient-dense meals for the whole family. Rooted in science and deep nourishment, her work makes healthy eating accessible, empowering thousands to transform their well-being through food.Nourishing Meals Newsletter
Email updates.
Add Comment