This creamy zucchini and tomato soup is a wholesome, plant-powered dish that’s as nourishing as it is delicious.
Made with fresh garden vegetables, heart-healthy olive oil, and optional protein-rich quinoa, it’s naturally dairy-free, gluten-free, and low in saturated fat.
Packed with fiber, antioxidants, and good fats, this vibrant soup is light yet satisfying—making it an ideal choice for quick weeknight dinners or meal-prep lunches you’ll look forward to all week.
Zucchini Tomato Soup
Equipment
- (1) Large Soup Pot or Dutch Oven
- 1 Sharp Knife
- 1 Cutting board
- 1 wooden spoon (or spatula)
- 1 blender (or immersion blender)
- 1 small saucepan (for basil oil, optional)
- 1 fine strainer or slotted spoon (for basil oil, optional)
- 1 glass jar or small squeeze bottle (for basil oil, optional)
Ingredients
For the Soup
- 1 tablespoon extra-virgin olive oil
- 1 small yellow onion roughly chopped
- 4 garlic cloves smashed
- 3 small/medium zucchini roughly chopped
- 3 medium tomatoes roughly chopped
- 1 red bell pepper or yellow/orange, roughly chopped
- 2 tablespoons fresh thyme/oregano or 1 teaspoon dried oregano + ½ teaspoon dried thyme
- 1 cup low-sodium vegetable stock
- 1 teaspoon kosher salt or more to taste
- ½ teaspoon red pepper flakes optional
- ½ teaspoon freshly cracked black pepper
- 1 cup cooked quinoa optional, for serving
- ½ cup fresh basil leaves if not using basil oil
For the Basil Oil (Optional)
- 1 ½ cups fresh basil leaves loosely packed
- ⅓ cup extra-virgin olive oil
- ½ teaspoon kosher salt
Instructions
- Prepare the Basil Oil: If you’d like to drizzle your soup with fragrant basil oil, start with this step. Fill a medium bowl with ice water and set aside. In a small saucepan, bring about 1 quart of water to a gentle boil. Drop in the fresh basil leaves and blanch them for about 30 seconds — this quick process locks in their bright green color. Using a slotted spoon, immediately transfer the basil into the ice bath to stop the cooking. Once cooled, drain the basil and gently squeeze out any excess water. Place the blanched basil and kosher salt into a blender or small food processor. With the machine running, slowly stream in the olive oil until you have a smooth, vibrant green purée. Transfer to a clean jar or small squeeze bottle and keep refrigerated until ready to use.
- Sauté the Aromatics: Heat olive oil in a large soup pot or Dutch oven over medium heat. Add the chopped onion, smashed garlic, and a pinch of salt. Cook for about 3–4 minutes, stirring often, until the onions start to soften and become fragrant. This step builds the flavor foundation for the soup, so don’t rush it.
- Add Zucchini and Bell Pepper: Once the aromatics are fragrant, stir in the chopped zucchini and bell pepper. Toss well so the vegetables are coated with oil and lightly seasoned. Allow them to sauté for another 2–3 minutes. This quick sear brings out their natural sweetness and gives the soup a deeper, layered flavor.
- Incorporate Tomatoes and Herbs: Next, add the chopped tomatoes along with the fresh thyme and oregano (or the dried herbs if using). Stir well to combine. Cook for 4–5 minutes, stirring occasionally, until the tomatoes begin to soften and release their juices. The mixture should start looking like a rustic vegetable stew.
- Slow Cook Until Tender: Reduce the heat to medium-low, cover the pot with a lid, and let the vegetables cook gently for about 10 minutes. This allows the flavors to meld together while keeping the vegetables moist and tender. Stir once or twice during this time to prevent sticking.
- Add the Vegetable Stock: Pour in the vegetable stock and stir to combine. Raise the heat slightly until the soup reaches a gentle boil, then immediately reduce it back to medium-low. Cover again and simmer for another 15 minutes, or until all the vegetables are completely soft and break apart easily when pressed with a spoon.
- Blend into Creamy Perfection: Turn off the heat and stir in the fresh basil leaves (if you’re not using basil oil). Carefully transfer the soup in batches to a blender, covering the lid with a kitchen towel to prevent splashes. Blend until silky smooth. Alternatively, you can use an immersion blender directly in the pot for a quick purée. Return the blended soup to the pot.
- Adjust Seasoning: Taste the soup and season with additional salt, freshly cracked black pepper, and red pepper flakes if you want a gentle heat. If the soup feels too thick, add up to ¼ cup more vegetable stock or water and stir until you reach your desired consistency.
- Reheat Gently: Place the pot back on low heat and warm the soup until it is steaming hot but not boiling. This keeps the flavors fresh and the texture creamy.
- Serve and Garnish: Ladle the soup into bowls and, if desired, top each serving with a scoop of cooked quinoa for extra protein and heartiness. Finish with a drizzle of basil oil for a restaurant-quality touch, and serve with warm, crusty bread on the side.
Notes
- Blanching Basil Enhances Color: Quickly blanching basil before making basil oil preserves its vibrant green color and prevents browning. You can skip blanching for convenience, but the oil may darken faster.
- Optional Quinoa for Protein: Adding cooked quinoa makes the soup more filling and protein-rich, ideal for a light meal or lunch prep.
- Herb Flexibility: Fresh thyme, oregano, or a mix adds depth, but dried herbs work well if fresh isn’t available. Adjust quantities to taste.
- Adjusting Thickness: Depending on the juiciness of your vegetables, you may need a little extra stock or water to achieve a creamy consistency.
- Spice Level: Red pepper flakes are optional. Increase or decrease based on your preferred heat level.
Chef’s Secrets for Perfect Soup
The secret to a velvety, flavorful zucchini and tomato soup lies in building layers of flavor slowly.
Start by gently sautéing onions and garlic in olive oil to develop a rich aromatic base.
Sautéing the vegetables before adding stock allows their natural sweetness to intensify, while simmering ensures a smooth, cohesive texture.
Using fresh herbs adds a vibrant note, and finishing with basil oil elevates the dish to a professional touch.
Always taste and adjust seasoning at the end—this simple step transforms a good soup into a memorable one.
Serving Suggestions and Pairings
This soup shines on its own as a light, refreshing meal, but you can easily elevate it.
Serve with a sprinkle of cooked quinoa or lentils for added protein and heartiness.
A drizzle of basil oil or a few fresh basil leaves enhances both flavor and visual appeal.
Pair it with crusty whole-grain bread, garlic toast, or a fresh green salad for a balanced lunch or dinner.
For a summer twist, serve chilled as a refreshing starter.
Storage Tips for Freshness
Zucchini and tomato soup keeps beautifully for both short-term and long-term storage.
Refrigerate leftovers in airtight containers for up to five days—perfect for meal prep.
For longer storage, let the soup cool completely, then transfer to freezer-safe containers and freeze for up to three months.
When reheating, do so gently on the stovetop or in the microwave to maintain the creamy texture.
Avoid boiling after freezing to prevent separation.
Basil oil can be stored separately in the fridge for up to two days and added just before serving for maximum flavor.
Frequently Asked Questions
1. Can I make this soup vegan or dairy-free?
Absolutely! This recipe is naturally dairy-free and vegan. The creamy texture comes entirely from the vegetables and olive oil, so there’s no need for cream or butter.
Adding quinoa also provides plant-based protein to make it more filling.
2. Can I skip the basil oil?
Yes, the soup will still taste delicious without it. Fresh basil leaves stirred in before blending provide great flavor.
The basil oil is an optional finishing touch that adds a pop of color and extra herbaceous aroma.
3. How can I make the soup thicker or thinner?
If your soup is too thin, simmer it uncovered for a few extra minutes to reduce the liquid.
If it’s too thick, gradually stir in additional vegetable stock or water until the desired consistency is reached.
4. Can I prepare this soup in advance?
Yes! This soup is ideal for meal prep. You can chop and sauté the vegetables ahead of time, then finish the cooking and blending when ready to serve.
Leftovers store well in the fridge for several days or can be frozen for later.
5. Are there any substitutions for zucchini or tomatoes?
You can substitute yellow squash for zucchini or roasted red peppers for tomatoes if needed.
Keep in mind that the flavor and texture will vary slightly, but the soup will remain delicious and creamy.
