Vegan Zucchini and Pea Soup
Dive into the world of Vegan Zucchini and Pea Soup—a delightful concoction of creamy zucchini and vibrant peas. Simple to whip up and packed with health benefits, this dish is an answer to your hearty, healthy cravings. Read on to master this mouthwatering delight.
Ingredients
- Zucchini: 2 large (about 500g [1.1 lbs])
- Fresh green peas: 1 cup (about 150g [5.3 oz])
- Olive oil: 2 tablespoons (30ml [1 oz])
- Onion: 1 medium (chopped)
- Garlic cloves: 3 (minced)
- Vegetable broth: 4 cups (950ml [32 oz])
- Fresh mint leaves: 10 (chopped)
- Salt: 1 teaspoon (5g [0.17 oz])
- Black pepper: 1/2 teaspoon (2.5g [0.09 oz])
Time
Preparation time: 15 minutes
Cooking time: 30 minutes
Total time: 45 minutes
Serves 4
Nutritional Facts (per serving)
Calories: 140
Carbohydrates: 20g
Protein: 6g
Fat: 5g
Sodium: 900mg (from the vegetable broth)
Fiber: 5g
Sugar: 6g
Instructions
1. Begin by washing the zucchini and peas under cold running water. Once rinsed, dice the zucchini into medium-sized chunks. 2. In a large pot, heat the olive oil over medium heat. Toss in your chopped onion. Sauté until it turns translucent.
3. Introduce the minced garlic to the pot, and let it cook for a minute or two until fragrant.
4. In goes your Vegan Zucchini and Pea Soup stars: the diced zucchini and peas. Give them a good stir, letting them mingle with the onion and garlic.
5. Pour the vegetable broth into the pot, ensuring all the veggies are submerged.
6. Season with salt and pepper, then bring the mixture to a boil. Once boiling, reduce the heat to simmer.
7. Allow your Vegan Zucchini and Pea Soup to simmer gently for about 20 minutes, or until the zucchini is tender.
8. Stir in the fresh mint leaves, reserving a few for garnishing later.
9. Using a blender or hand mixer, blend the soup until it’s creamy and smooth. If you prefer a chunkier texture, you can pulse a few times.
Tips
1. For an added touch of creaminess, consider blending in a dollop of coconut milk after you’ve pureed the soup.
2. Want a bit of a spicy kick? Add a pinch of red chili flakes during the simmering process.
3. Vegan Zucchini and Pea Soup is flexible! Feel free to toss in other veggies you may have on hand, like spinach or kale.
Serving Suggestions
- Ladle your Vegan Zucchini and Pea Soup into bowls, garnishing with those reserved mint leaves and a drizzle of olive oil.
- Serve with a side of toasted, crusty bread. Perfect for dipping!
- Considering a salad? A fresh, leafy green salad with a lemon vinaigrette complements the soup’s flavors beautifully.
Embrace the flavors, dive deep into the world of vegan cuisine, and trust in the power of homemade. AH7’s Vegan Zucchini and Pea Soup isn’t just about a meal; it’s a journey through the senses. Relish each spoonful and treasure the experience. Cheers to healthy, tasty choices!
FAQs
What are the main ingredients in Vegan Zucchini and Pea Soup?
The main ingredients in Vegan Zucchini and Pea Soup are zucchini, fresh green peas, olive oil, onion, garlic cloves, vegetable broth, fresh mint leaves, salt, and black pepper.
How much time does it take to prepare and cook Vegan Zucchini and Pea Soup?
The preparation time for this soup is 15 minutes, and the cooking time is 30 minutes. In total, it takes 45 minutes to make Vegan Zucchini and Pea Soup.
How many servings does this Vegan Zucchini and Pea Soup recipe make?
This Vegan Zucchini and Pea Soup recipe makes 4 servings.
What are the nutritional facts of Vegan Zucchini and Pea Soup?
Per serving, the soup contains 140 calories, 20g of carbohydrates, 6g of protein, 5g of fat, 900mg of sodium (from the vegetable broth), 5g of fiber, and 6g of sugar.
How to prepare the vegetables for the soup?
You need to wash the zucchini and peas under cold running water. After rinsing, dice the zucchini into medium-sized chunks.
What is the cooking process for Vegan Zucchini and Pea Soup?
After sautéing onions and garlic in olive oil, add the zucchini and peas. Then, pour in the vegetable broth, season with salt and pepper, and let it simmer until the zucchini is tender. Finally, stir in the mint leaves and blend the soup until it’s creamy and smooth.
Can I add other vegetables to the soup?
Yes, Vegan Zucchini and Pea Soup is flexible! You can toss in other veggies you may have on hand, like spinach or kale.
How can I add a spicy kick to the soup?
You can add a pinch of red chili flakes during the simmering process to give the soup a spicy kick.
How can I make the soup creamier?
For an added touch of creaminess, consider blending in a dollop of coconut milk after you’ve pureed the soup.
How can I serve Vegan Zucchini and Pea Soup?
You can ladle the soup into bowls, garnishing with reserved mint leaves and a drizzle of olive oil. It can be served with a side of toasted, crusty bread or a fresh, leafy green salad with a lemon vinaigrette.
VEGAN ZUCCHINI AND PEA SOUP
Nutritions
Ingredients
- Zucchini: 2 large about 500g [1.1 lbs]
- Fresh green peas: 1 cup about 150g [5.3 oz]
- Olive oil: 2 tablespoons 30ml [1 oz]
- Onion: 1 medium chopped
- Garlic cloves: 3 minced
- Vegetable broth: 4 cups 950ml [32 oz]
- Fresh mint leaves: 10 chopped
- Salt: 1 teaspoon 5g [0.17 oz]
- Black pepper: 1/2 teaspoon 2.5g [0.09 oz]
Instructions
- Begin by washing the zucchini and peas under cold running water. Once rinsed, dice the zucchini into medium-sized chunks. 2. In a large pot, heat the olive oil over medium heat. Toss in your chopped onion. Sauté until it turns translucent.
- Introduce the minced garlic to the pot, and let it cook for a minute or two until fragrant.
- In goes your Vegan Zucchini and Pea Soup stars: the diced zucchini and peas. Give them a good stir, letting them mingle with the onion and garlic.
- Pour the vegetable broth into the pot, ensuring all the veggies are submerged.
- Season with salt and pepper, then bring the mixture to a boil. Once boiling, reduce the heat to simmer.
- Allow your Vegan Zucchini and Pea Soup to simmer gently for about 20 minutes, or until the zucchini is tender.
- Stir in the fresh mint leaves, reserving a few for garnishing later.
- Using a blender or hand mixer, blend the soup until it’s creamy and smooth. If you prefer a chunkier texture, you can pulse a few times.
Notes
- Ladle your Vegan Zucchini and Pea Soup into bowls, garnishing with those reserved mint leaves and a drizzle of olive oil.
- Serve with a side of toasted, crusty bread. Perfect for dipping!
- Considering a salad? A fresh, leafy green salad with a lemon vinaigrette complements the soup’s flavors beautifully.
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