Thick and creamy, yet dairy free. Zucchini and Sweet Potato Soup is a nutritious meal ready in 20 minutes.

This might just be my favorite soup. In addition to being easy to make, the soup has great flavor and sweetness from the sweet potato.
Zucchini and sweet potato soup in a white bowl with another bowl in the background and basil oil
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. Great for salad dressings too.
Basil oil being drizzled into a bowl of zucchini and sweet potato soup

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.
 All the ingredient for zucchini and sweet potato soup on a cutting board

Cashew nuts as a thickener

I discovered this trick some time ago when I made 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.

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 thickness without adding cream.

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Yield: 4

Zucchini and Sweet Potato Soup

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


  • 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


  1. To a large saucepan, add the olive oil over medium heat.
  2. 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.
  3. Add the potato, bay leaf, cashews, stock, basil and another pinch of salt and pepper.
  4. Bring to a boil and simmer for 10 minutes until the zucchini is softened. Remove the bay leaf.
  5. 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.
  6. Serve into bowls and drizzle with the basil oil.

Nutrition Information



Serving Size

1 cup

Amount Per Serving Calories 162Total Fat 12gSaturated Fat 2gTrans Fat 0gUnsaturated Fat 10gCholesterol 2mgSodium 487mgCarbohydrates 11gFiber 2gSugar 4gProtein 4g