Zucchini, Potato & Pine Nut Soup (Vegan)

Dreamy, creamy & easy to make- this vegan vegetable soup ticks all the essential boxes!

Despite the small ingredient list, this soup has a delightful taste and creamy mouthfeel. Big enough to feed a family or make dinner for several nights, this zucchini, potato & pine nut soup makes for a perfect quick weeknight meal. It’s also inexpensive- bonus! Just a few pantry staples, pine nuts plus fresh veggies brings together a unique, nutritious, low-fat meal that is completely guilt-free.

Zucchini, potato & pine nut soup doesn’t need to be vegan; the choice is yours. This soup is versatile, so you could use chicken stock instead of vegetable stock, sprinkle cheese on top, or even add some chicken to it. If you are vegan or vegetarian, you can click here to see more of our original vegan recipes.

Here’s How to Make It

Choose (or harvest, if you can) large-sized vegetables and chop them. You don’t need to chop them finely nor be too fussy, as you’ll be blending them up once they’ve cooked through.

In a large soup pot over medium heat, cook the onion for 10-15 minutes without browning it. Add the garlic and cook a further 2 minutes. Add the zucchini, potato & stock (for the stock, I simply blended a few teaspoons of vegeta powdered stock with water). Bring to the boil then reduce the heat a little. Cook for a further 25 minutes.

Meanwhile, dry-fry the pine nuts in a small non-stick saucepan until golden, then finely chop the parsley.

Once the potato & zucchini are soft and have cooked through, remove the soup from the heat & allow to cool for about half an hour. Add the pine nuts (leave a few aside for garnishing) then blend the soup to a smooth consistency with a stick blender.

Reheat the soup & stir through the chopped parsley just before serving. Top with the reserved pine nuts & serve.

Zucchini, Potato & Pine Nut Soup

Prep Time 10 minutes
Cook Time 30 minutes
Course entree, lunch, Main Course, Soup
Servings 6
Calories 211 kcal

Equipment

  • 1 large soup pot
  • 1 small non-stick frying pan
  • 1 stick blender

Ingredients
  

  • 3 tbsp oil
  • 1 large onion
  • 1 large potato
  • 2 litres vegetable stock
  • 1/3 cup pine nuts
  • 4 zucchini
  • 3 cloves garlic
  • 2 tbsp parsley, chopped

Instructions
 

  • Peel and chop the onion, garlic & potato. Chop the parsley & zucchini.
  • In a large soup pot over medium heat, cook the onion for 10-15 minutes without browning it. Add the garlic and cook a further 2 minutes.
  • Add the zucchini, potato & stock. Bring to the boil then reduce the heat a little. Cook for a further 25 minutes.
  • Meanwhile, dry-fry the pine nuts in a small non-stick saucepan until golden, then finely chop the parsley.
  • Once the potato & zucchini are soft and have cooked through, remove the soup from the heat & allow to cool.
  • Add the pine nuts (leave a few aside for garnishing) then blend the soup to a smooth consistency with a stick blender.
  • Reheat the soup & stir through the parsley just before serving. Top with the reserved pine nuts & serve.

Notes

If you don’t have stick blender, use a benchtop blender or food processor instead.
Chicken stock can be substituted for vegetable stock if you prefer it.

Nutrition

Calories: 211kcalCarbohydrates: 23gProtein: 4gFat: 13gSaturated Fat: 1gPolyunsaturated Fat: 5gMonounsaturated Fat: 6gTrans Fat: 0.03gSodium: 1341mgPotassium: 695mgFiber: 3gSugar: 8gVitamin A: 1083IUVitamin C: 40mgCalcium: 40mgIron: 2mg
Keyword snack, Soup, starter, vegan, vegetable soup, Vegetarian
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