Zucchini and Sweet Potato Soup might just be my most favorite soup. In addition to being easy to make, the soup has great flavor and sweetness from the sweet potato and the raw cashews make it hearty and thick without adding cream.
A luscious, creamy soup without any cream. Whether you’re vegan, vegetarian or cannot tolerate dairy, this is the soup for you. I love using potato in soup to add thickness, in this soup I used a sweet potato for a little added natural sweetness.
Basil oil
Since there is basil in the soup, another ingredient that gives the soup an extra flavor boost is a drizzle of basil oil at the end is a perfect complement to this. You can find that recipe here > basil oil recipe.
The vegetables
Zucchini is a bland vegetable when used on its own. By adding the sweet potato this adds lovely sweetness as well as acting as a thickener. I used mild shallots instead of onions to tone down the flavor, but still get a little onion flavor in there, and of course, garlic is a must.
Cashew nuts as a thickener
I discovered this trick some time ago when I made vegan mushroom soup.vegan mushroom soup (< click for recipe). When cashews are blended they can add a wonderful creaminess so you don’t have to add any dairy which makes this soup a lovely vegan dish. If you’re not a fan, you can leave them out.
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Yield: 4
Zucchini and Sweet Potato Soup
Fresh zucchini and sweet potato are cooked with shallot, garlic and basil, thickened with blended cashews
Prep Time 5 minutes
Cook Time 11 minutes
Total Time 16 minutes
Ingredients
- 1 pound zucchini cut into small chunks
- 3 tablespoons olive oil
- 1 small shallot, chopped
- 1 garlic clove, grated or finely chopped
- 1 small sweet potato, peeled and cut into small chunks
- 1 bay leaf
- 2/3 cup raw cashew nuts
- 4 cups vegetable stock, plus more if need to thin the soup
- 1 tablespoon fresh basil, chopped
- Salt and pepper
- Basil oil for garnish, optional
Instructions
- To a large saucepan, add the olive oil over medium heat.
- Add the zucchini and a pinch of salt and pepper, sauté for about 3 minutes stirring occasionally. Add the shallot and sauté until softened. Add the garlic and cook for 1 minute being careful not to burn the garlic.
- Add the potato, bay leaf, cashews, stock, basil and another pinch of salt and pepper.
- Bring to a boil and simmer for 10 minutes until the zucchini is softened. Remove the bay leaf.
- If you have an immersion blender, blend the soup in the pan. If not transfer in batches to a blender. Add more stock if the soup is too thick. Taste for seasoning.
- Serve into bowls and drizzle with the basil oil.
Nutrition Information:
Yield:
8Serving Size:
1 cupAmount Per Serving: Calories: 162 Total Fat: 12g Saturated Fat: 2g Trans Fat: 0g Unsaturated Fat: 10g Cholesterol: 2mg Sodium: 487mg Carbohydrates: 11g Fiber: 2g Sugar: 4g Protein: 4g
This nutrition calculation is provided by Nutronix that is only a guideline and not intended for any particular diet.
Amira says
I love the sweetness the sweet potatoes add. i didn’t use cashews and it was very good. i may try next time.
Janette says
This is one of my favorite soups. Thank you for stopping by.
Melanie says
I just made this soup and I must say it is just lovely and the family did too. Thanks, I’ll be making it again.
Sarah says
Just made this soup- really delicious. Think the cashews are a great addition.
Janette says
I’m so happy you like it Sarah, it is one of my favorites 🙂
Sarah says
Looks fantastic, I’d never have thought of pairing sweet potato with courgette but the colour and texture look great.
Gail Christian says
Hi Janette – This looks so delicious! I can’t wait to try this.
Joanne T Ferguson says
G’day! looks terrifically healthy! Love zucchini in recipes! Cheers! Joanne
Janette Fuschi says
Thank you Joanne 🙂
Cindy says
This is a lovely soup. I love the pairing of sweet potato and zucchini.
Janette Fuschi says
Thank you Cindy 🙂