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Zucchini soup with toasted seeds served.
Creamy vegetable soup with zucchini and seeds

Creamy Zucchini Soup with Toasted Seeds

Author: Flavelo
Recipes Vegetarian & Vegan Dishes Soups Appetizers
The best way to use the summer zucchini bounty. This soup proves zucchini isn't boring: sweet onions and a quick sear add depth, while plant-based cream makes it velvety. Silky smooth on its own, it demands the crunch of toasted seeds for texture.
🕒 Prep Time 10 mins
🍳 Cook Time 25 mins
⌛ Total Time 35 mins
🍽️ Servings 4 servings
🔥 Calories 180 kcal
🌍 Cuisine International

Ingredients

Equipment Needed

  • Pot: Cooking.
  • Blender: Pureeing.
  • Skillet: Toasting seeds.

Allergen Information

⚠️ Wheat/Soy (check plant cream)

Instructions

1 ✓

Dice the onion. Chop the zucchini (skin on). Mince the garlic.

Tip: Keep the skin on for a vibrant green color.
2 ✓

Sauté onion in oil until translucent. Add garlic and zucchini. Sauté for 5 minutes.

Tip: Searing the zucchini adds a rich flavor compared to just boiling.
3 ✓

Add stock, salt, and pepper. Simmer covered for 15 minutes until tender.

Tip: Use just enough liquid to cover for a thick soup; you can dilute later.
4 ✓

Blend until smooth. Stir in the cream and warm through.

Tip: Blending emulsifies the fiber and liquid into a cream.
5 ✓

Toast seeds in a dry pan until popping. Sprinkle over soup.

Tip: Toasting enhances the nutty flavor.

Recipe FAQ

Why is it bitter?
Rarely, zucchini ends can be bitter. Taste a raw piece before cooking!
Can I use dairy cream?
Absolutely. The recipe is vegan-based, but regular heavy cream works just as well.

Ingredients

  • 1 lb Zucchini (approx. 2 medium)
  • 1 medium Yellow Onion
  • 2 cloves Garlic
  • 3/4 cup Plant-based Cream (Oat, Soy) or Heavy Cream
  • 2 cups Vegetable Stock
  • 2 tbsp Olive Oil
  • 1 tsp Salt
  • 1/2 tsp Black Pepper
  • 1/4 cup Mixed Seeds (Pumpkin, Sunflower)