This Healthy Tomato Zucchini Soup is a wonderfully light, flavorful, and incredibly easy soup that happens to be both vegan and gluten-free! It features tender zucchini, onions, and garlic simmered in a simple yet delicious tomato and vegetable broth base, seasoned with Italian herbs and fresh basil. I absolutely love making simple vegetable soups like this Tomato Zucchini Soup, especially during spring when fresh produce is abundant. It comes together quickly, is packed with nutrients, and tastes fantastic. It’s the perfect light lunch or dinner!
Why You’ll Love This Healthy Tomato Zucchini Soup
- Healthy and Nutritious: Packed with vegetables and made with simple, wholesome ingredients.
- Vegan and Gluten-Free: Naturally fits into these dietary patterns.
- Quick and Easy: Ready in about 20 minutes of active time, plus simmering.
- Flavorful: Simple ingredients combine beautifully for a fresh and savory taste.
- Light Yet Satisfying: Comforting without being heavy.
Ingredients for Healthy Tomato Zucchini Soup
Here’s what you’ll need to make this easy and healthy soup. The full list with measurements is in the recipe card below.
Vegetables & Aromatics
- Canola oil (Oil)
- Yellow onion, minced (Vegetable)
- Medium zucchini, diced (Vegetable)
- Garlic clove, minced (Aromatic)
- Fresh basil, minced (Herb)
Broth & Flavor
- Tomato sauce (marinara recommended in original) (Sauce)
- Italian seasoning (Spice Blend)
- Red pepper flakes (Spice)
- Freshly cracked black pepper (Spice)
- Low sodium vegetable stock (Liquid)
- Salt (Seasoning)
Garnish (Optional)
- Reserved diced zucchini
- More fresh basil
- Croutons (ensure gluten-free if needed)
- Olive oil drizzle
(Note: the full ingredients list, including measurements, is provided in the recipe card below.)
Variations
I love the simplicity of this Healthy Tomato Zucchini Soup, but here are some variations:
- Add More Vegetables: Sauté some diced carrots, celery, or bell peppers along with the onion. Stir in spinach or kale at the end.
- Make it Creamy (Vegan): Blend in some soaked raw cashews or stir in a splash of full-fat coconut milk after blending for a creamier texture.
- Add Protein: Stir in a can of rinsed and drained white beans or chickpeas after blending for added protein.
- Different Herbs: Use fresh oregano, thyme, or parsley instead of or in addition to basil.
- Make it Spicy: Increase the amount of red pepper flakes or add a pinch of cayenne pepper.
How to Make Healthy Tomato Zucchini Soup
Let me show you how easy it is to make this Healthy Tomato Zucchini Soup:
Sauté Vegetables and Aromatics
- First, I heat the canola oil in a large pot or Dutch oven over medium heat.
- I add the minced onions and sauté until they become translucent, which takes about 1 minute.
- Next, I add the diced zucchini, mix it well, and sauté for another minute.
- I add the minced garlic, Italian seasoning, black pepper, and red chili pepper flakes. I continue cooking, stirring constantly, for 1 more minute until the garlic is fragrant.
Simmer the Soup
- I stir in the tomato sauce (I used marinara for extra flavor, as suggested) and the minced fresh basil. I give it a quick stir and let it cook for about 1 minute to lightly caramelize the tomato sauce.
- Then, I add the vegetable stock and bring the mixture to a simmer.
- I lower the heat to medium-low, cover the pot, and let the soup cook for about 10 minutes, stirring once in a while, until the zucchini is very tender.
Blend and Serve
- I take the pot off the heat. Carefully, using an immersion blender right in the pot, or by transferring in batches to a stand blender, I pulse the Tomato Zucchini Soup until it reaches a smooth consistency.
- I taste the soup and adjust the seasoning with salt if needed.
- I divide the soup into bowls.
- Garnish and serve
Tips and Tricks for the BEST Tomato Zucchini Soup
Here are my secrets for making this healthy soup truly exceptional:
- Sauté Aromatics: Taking the time to sauté the onion and garlic builds a flavorful foundation.
- Caramelize Tomato Sauce: Cooking the tomato sauce briefly before adding the broth deepens its flavor.
- Use an Immersion Blender: An immersion blender makes pureeing the soup directly in the pot super easy and minimizes cleanup. If using a regular blender, be very careful when blending hot liquids!
- Don’t Overcook Zucchini: Cook just until tender before blending for the freshest flavor.
- Adjust Consistency: If the soup is too thick after blending, stir in a little more vegetable broth or water until it reaches your desired consistency.
How to Serve
This Healthy Tomato Zucchini Soup is delicious served hot! Enjoy it:
- Garnished: Top with some reserved diced zucchini (for texture!), more fresh basil or parsley, croutons (use gluten-free if needed), and a drizzle of good quality olive oil.
- With Bread: Serve with crusty bread (gluten-free if needed) for dipping.
- With Grilled Cheese: A classic pairing for tomato soup! Use gluten-free bread and vegan cheese if needed.
- As a Starter: A light and healthy start to a larger meal.
Make Ahead and Storage
This soup is great for making ahead! Store leftover Tomato Zucchini Soup in an airtight container in the refrigerator for up to 4-5 days. Reheat gently on the stovetop or in the microwave. This soup also freezes well for up to 3 months. Thaw overnight in the refrigerator before reheating.
FAQs about Healthy Tomato Zucchini Soup
- Can I use fresh tomatoes instead of canned tomato sauce?
- Yes, you could use about 1.5 cups of fresh, chopped, ripe tomatoes (like Roma). You might need to simmer the soup a bit longer to allow them to break down before blending.
- Can I add other vegetables?
- Absolutely! Carrots, celery, bell peppers, or even potatoes could be added during the initial sauté step (adjust simmering time accordingly).
- Is this soup spicy?
- The red pepper flakes add a mild warmth. Adjust the amount or omit them based on your preference for this Tomato Zucchini Soup.
Enjoy this light, healthy, flavorful, and easy-to-make Healthy Tomato Zucchini Soup! It’s a perfect comforting meal anytime.
Print
Healthy Tomato Zucchini Soup (Vegan + Gluten-Free)
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Total Time: 25 minutes
- Yield: 2-3 1x
- Category: Soup, Vegan, Gluten-Free
- Cuisine: American, Italian-Inspired
Description
This Healthy Tomato Zucchini Soup is a light, flavorful, and easy soup that’s both vegan and gluten-free. Zucchini, tomatoes, onion, garlic, and herbs are simmered in vegetable broth and blended until smooth and creamy.
Ingredients
Scale
- 1 tablespoon canola oil (or olive oil)
- 1/4 yellow onion, minced
- 1 medium zucchini, diced
- 1 garlic clove, minced
- 3 tablespoons tomato sauce (marinara or your favorite gluten-free sauce)
- 1/2 teaspoon Italian seasoning
- 1/2 teaspoon red pepper flakes (optional, for heat)
- 1/2 teaspoon freshly cracked black pepper
- 1 teaspoon fresh basil, minced (plus more for garnish, optional)
- 1 cup low-sodium vegetable stock
- Salt, to taste
Optional Garnishes:
- Reserved diced zucchini
- Fresh basil leaves
- Croutons (ensure gluten-free if needed)
- Drizzle of olive oil
Instructions
- Sauté Onion: Heat the oil in a medium pot or saucepan over medium heat. Add the minced onion and sauté until translucent, about 1 minute.
- Add Zucchini: Add the diced zucchini to the pot. Mix and sauté for 1 minute more.
- Add Garlic and Seasonings: Add the minced garlic, Italian seasoning, black pepper, and red chili pepper flakes (if using). Cook, stirring constantly, for 1 minute, until fragrant.
- Add Tomato Sauce and Basil: Stir in the tomato sauce and minced fresh basil. Cook for 1 minute, stirring, to slightly caramelize the sauce.
- Add Stock and Simmer: Pour in the vegetable stock and bring the mixture to a simmer. Lower the heat to medium-low, cover the pot, and cook for about 10 minutes, or until the zucchini is very tender. Stir occasionally.
- Blend Soup: Remove the pot from the heat. Use an immersion blender to carefully puree the soup directly in the pot until smooth. Alternatively, very carefully transfer the soup in batches to a regular blender and puree until smooth. Be extremely cautious when blending hot liquids. Return the pureed soup to the pot if using a regular blender.
- Season and Serve: Taste the soup and adjust seasoning with salt if needed. Divide the soup into bowls. Top with reserved diced zucchini, more fresh basil, croutons, and a drizzle of olive oil, if desired. Serve warm.
Notes
- Zucchini: No need to peel the zucchini unless the skin is particularly tough. Dicing it helps it cook faster.
- Tomato Sauce: Use your favorite tomato sauce or marinara sauce. Ensure it’s gluten-free if needed.
- Broth: Low-sodium vegetable broth keeps this vegan.
- Blending: An immersion blender is easiest. If using a regular blender, be very careful with hot liquids – blend in batches and vent the lid.
- Consistency: If the soup is too thick after blending, add a little more vegetable broth or water. If too thin, simmer gently for a few more minutes to reduce.
- Storage: Store leftover soup in an airtight container in the refrigerator for up to 4 days. Reheat gently.