This courgette and potato soup is bright, fresh, filling, it’s easy to make in 45 minutes, and you only need one pot! Naturally vegan, gluten-free, and oil-free, this courgette soup recipe is a summer staple!
This vibrant courgette soup is a delicious way to enjoy summer squash, plus it’s loaded with green vegetables like spinach, celery, and protein-rich green peas. I love this meal because it’s light, fresh, and loaded with everything green, but the tender chunks of creamy russet potatoes make it super filling and satisfying.
Whether you’re trying to use up an abundant harvest of zucchini from your garden or you found squash on sale at the market, this vegan courgette soup is a great way to enjoy it. The recipe is very simple to make in one pot and it’s ready to eat in 45 minutes. Serve it with crusty slices of bread for dipping and a big salad for an incredibly tasty meal!
Do You Need to Peel a Courgette?
No, you don’t need to peel the courgette before you eat it raw or add it to this soup. The skin is very thin and you won’t be able to taste it. I very rarely peel any vegetables because the peel contains extra fiber.
How to Make It – Step by Step Instructions
In a large pot, saute the onions and celery until soft. Add the garlic and dried seasonings and let it cook for a few minutes to toast the spices (Photo 1). Next, add the chopped zucchini, potatoes, broth, and water to the pot and bring it to a simmer (Photo 2).
Reduce the heat and let it cook until the potatoes are fork-tender (Photo 3). Lastly, stir in the green peas, frozen spinach, and lemon juice and let it cook just until it’s warmed through (Photo 4). Garnish with chives before serving.
Serving Suggestions
I like to serve a bowl of this courgette soup with a couple of toasted slices of no-knead whole wheat bread for dipping and a big salad drizzled with vegan ranch dressing on the side. Any of the following recipes would also be delicious side dishes to go with it.
- Roasted Maple Dijon Brussels Sprouts
- Baked Sweet Potatoes
- Vegan Caprese Sandwich
- Roasted Garlic Radishes (Oil-Free)
How Long Does It Last In The Refrigerator?
Store the courgette potato soup in an airtight container in the fridge and it will stay fresh for 4-5 days.
Can I Freeze It?
Yes, it freezes perfectly! Put it in an airtight freezer-safe container and you can freeze it for up to 2-3 months.
How To Reheat It
From the Freezer: Take the container out of the freezer and put it in the fridge to defrost for 24 hours. Then you can reheat it in the microwave or on the stovetop with the following instructions.
From the Fridge: Transfer the soup to a bowl and you can warm it up in the microwave for 1-2 minutes, or you can reheat it in a small saucepan on the stovetop over medium heat until it’s warmed through. If it’s too thick you can add 1-2 tbsp of broth or water to thin it out.
Recipe Variations
This courgette soup is delicious just like this, but there are lots of unique ways to switch it up and make it your own!
- Add Fresh Herbs: If you have any fresh parsley (even just the stems) in the fridge, finely chop it and mix it into the soup at the end when you add the spinach so it stays bright green.
- Make it Creamy: This soup would also be delicious with a creamy broth that the buttery potatoes would melt right into. To do this, you could substitute half of the liquid called for with unsweetened coconut milk or your favorite plant milk.
- Spicy Courgette Soup: Add 1/4 tsp of cayenne pepper or red chili flakes to add a spicy kick!
- Roasted Vegetables: Instead of sauteeing the onions, zucchini, and garlic, you could roast them in the oven to make a flavorful roasted courgette soup.
Substitutions & FAQ
- Zucchini Substitutions: Yellow squash, pumpkin, green cabbage, or butternut squash can be used instead of zucchini.
- Potato Options: I used russet potatoes because they’re inexpensive and I love how they break down and naturally thicken the soup, but you could also use gold potatoes, red potatoes, or sweet potatoes.
- Green Pea Substitutions: You could substitute edamame, chickpeas, great northern beans, or cannellini beans.
- Spinach Substitutions: Thinly sliced kale, swiss chard, or beet greens can be used instead of spinach. Also, you can use fresh or frozen spinach.
- How do you thicken zucchini soup? As the potatoes continue to cook they will break down and naturally thicken the broth. If you want to make the broth even thicker, you can blend 1 cup of the soup and then stir it back into the pot.
Success Tips
- You don’t need to peel the potatoes or zucchini before adding them to the soup. It’s just extra fiber!
- Add the spinach and peas towards the end (not when you add the zucchini and potatoes) so they both stay bright green and the peas keep their slightly firm texture.
- To give the soup a creamier texture, you can blend one cup of the soup and then stir the puree back in.
- Store leftover courgette and potato soup in an airtight container in the fridge for 4-5 days or you can freeze it for a future meal.
Want More Vegan Courgette Recipes?
Courgette Avocado Grilled Cheese
Vegan Courgette Potato Soup
Equipment
- 6-Quart Dutch Oven
Ingredients
- 3-4 tbsp low-sodium vegetable broth (to saute)
- 1 medium yellow onion diced
- 2 medium celery stalks
- 6 medium garlic cloves
- 1 tbsp Italian seasonings
- 1/2 tsp dried parsley
- 1/2 tsp salt
- 1/2 tsp black pepper
- 4 cups courgette (about 2 medium courgettes)
- 4 cups russet potatoes peeled and diced (6 small or 2 large)
- 4 cups low-sodium vegetable broth
- 1-2 cups water
- 1 cup green peas
- 8 oz frozen spinach
- 3 tbsp fresh lemon juice
- 1 tbsp chives
Instructions
- In a large dutch oven over medium heat, saute the diced onion and celery until soft.
- Add the minced garlic, 1 tbsp Italian seasonings, 1/2 tsp dried parsley, 1/2 tsp salt, and 1/2 tsp black pepper and cook for 2 minutes to toast the spices.
- Add the chopped zucchini, potatoes, 4 cups vegetable broth, and 1 cup water (enough to cover the vegetables) and bring it to a simmer. Reduce the heat to medium, cover the pot, and let it cook for 20 minutes or until the potatoes are tender.
- Stir in the frozen spinach, green peas, and 3 tbsp lemon juice. Let it cook for about 5 minutes or until the spinach is warmed through.
Notes
- You don't need to peel the potatoes or zucchini before adding them to the soup. It's just extra fiber!
- Add the spinach and peas towards the end (not when you add the zucchini and potatoes) so they both stay bright green and the peas keep their slightly firm texture.
- To give the soup a creamier texture, you can blend one cup of the soup and then stir the puree back in.
- Store leftover soup in an airtight container in the fridge for 4-5 days or you can freeze it for a future meal.
