Soup/ Vegetarian Mains

Healthy Roasted Zucchini Soup

This healthy roasted zucchini soup is vegan and gluten-free and made with just few simple ingredients. Its very easy to make and its quite delicious.

Healthy Roasted Zucchini Soup

Today I am sharing Healthy Roasted Zucchini Soup . This soup is vegan and gluten-free and made with just few simple ingredients.

When you roast veggies in the oven, it brings out the sweet and deeper flavors. The process is quite simple: roast veggies first, then blend until smooth and silky with cashew milk. I added couple of tablespoons of nutritional yeast and some peas to the mix. Cashew milk makes the soup rich, creamy and very filling. I served it with homemade multigrain croutons that I baked at 350 F for ~ 15 minutes with a little bit of coarse salt, pepper, Italian seasoning and some extra virgin olive oil. You can also serve it with some crunchy bread or maybe sandwich. Hope you enjoy this!

Healthy Roasted Zucchini Soup

  • Servings: 4
  • Time: 40 minutes
  • Difficulty: easy
  • Print


  • 5 medium zucchinis, sliced
  • 1/2 onion, diced
  • 3 garlic cloves, peeled
  • 2 tablespoons olive oil
  • 1 teaspoon dried thyme
  • 1/2 teaspoon dried rosemary
  • Pinch red pepper flakes or to taste
  • 1/2 cup frozen peas, thawed
  • 2 tablespoons nutritional yeast (optional)
  • 1 teaspoon sea salt or to taste
  • 1/4 teaspoon ground black pepper
  • fresh lemon juice to taste
  • 3 cups cashew milk (recipe below); you need 1 cup raw cashews + 2 cups water


  1. Heat the oven to 375 F.
  2. Arrange zucchini, onions and garlic in a single layer in the prepared pan or two pans. Add the olive oil and toss to coat. Sprinkle with thyme, rosemary and red pepper flakes. Roast the vegetables until tender and slightly golden brown, about 25-30 minutes.
  3. While veggies are roasting, prepare the cashew milk. Grind the cashews to a fine powder in a blender or food processor, stopping and stirring occasionally to ensure uniform grinding. Depending on the machine you use, this will take 1-3 minutes. Stop before the nuts turn into paste. Add 2 cups room temperature water, blend on medium speed for 30 seconds, and then stop and stir up any nuts that stick to the sides of the container. Blend on high speed to 2 minutes.
  4. Remove veggies from the oven and allow to cool for 10 minutes, then transfer to a standing blender ( or use an immersion blender). Add peas, nutritional yeast, cashew milk, salt and pepper. Hold the lid down firmly with a clean, folded towel over it. Start on low speed. If it’s too thick add a little bit of water, until the soup has the desired consistency .
  5. Add soup to the pot and bring it to a gentle simmer, and remove from the stove. Adjust seasoning if needed. Finish soup with a little bit of fresh lemon juice if desired. Ladle the soup into bowls and enjoy!

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