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.