High Protein Creamy Zucchini Soup

Elevate your soup game with this High Protein Creamy Zucchini Soup, a wholesome and velvety dish perfect for a nourishing lunch or light dinner. Packed with nutrient-dense ingredients like fresh zucchini, creamy cannellini beans, and a touch of nutritional yeast for a savory depth, this dairy-free recipe offers a surprising protein boost with every spoonful. Blended to silky perfection with unsweetened almond milk and brightened with fresh basil and a squeeze of lemon juice, this soup is as flavorful as it is healthy. In just 40 minutes, you’ll have a plant-based, gluten-free meal that’s comforting, satisfying, and perfect for meal prep. Serve it warm with crusty bread or a crisp side salad for a complete, protein-packed meal.

Nutriscore Rating: 76/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 2 tablespoons olive oil
• 1 medium onion, chopped
• 3 garlic cloves, minced
• 4 medium zucchini, sliced
• 4 cups vegetable broth
• 1 15-ounce can cannellini beans, drained and rinsed
• 1 cup unsweetened almond milk
• 2 tablespoons nutritional yeast
• 0.5 cup fresh basil leaves
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 1 tablespoon lemon juice, freshly squeezed

Directions

Step 1

Heat the olive oil in a large pot over medium heat.

Step 2

Add the chopped onion and cook, stirring occasionally, until translucent, about 5 minutes.

Step 3

Stir in the minced garlic and cook for another 1-2 minutes until fragrant, being careful not to let it burn.

Step 4

Add the sliced zucchini to the pot and cook, stirring occasionally, for about 5 minutes until they start to soften.

Step 5

Pour in the vegetable broth and bring the mixture to a boil. Reduce the heat to low and simmer for 10 minutes or until the zucchini is tender.

Step 6

Stir in the cannellini beans and cook for another 5 minutes until they are heated through.

Step 7

Remove the pot from the heat. Use an immersion blender to puree the soup until smooth and creamy. Alternatively, carefully transfer the soup to a blender and blend in batches, then return to the pot.

Step 8

Stir in the almond milk, nutritional yeast, fresh basil leaves, salt, and black pepper.

Step 9

Heat the soup over low heat for 5 more minutes. Do not bring it back to a boil.

Step 10

Taste and adjust seasoning if needed. Stir in the lemon juice just before serving.

Step 11

Ladle the soup into bowls and garnish with additional fresh basil leaves, if desired.

Nutrition Facts

Serving size	2566.2 grams (2566.2g)

Amount per serving	% Daily Value*
Calories	1242

Total Fat 43.60g	56%
Saturated Fat 7.30g	37%
Polyunsaturated Fat 6.20g
Cholesterol 0mg	0%
Sodium 4820mg	210%
Total Carbohydrate 167.60g	61%
Dietary Fiber 43.30g	155%
Total Sugars 36.30g
Protein 58.70g	117%

Vitamin D 88IU	439%
Calcium 920mg	71%
Iron 17mg	93%
Potassium 5577mg	119%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 30.2%

Protein: 18.1%

Carbs: 51.7%