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Eat Well Mar. 22. 2016

Creamy Zucchini Soup

Mar. 22. 2016
McKel Hill, MS, RDN, LDN

McKel Hill, MS, RDN, LDN


A creamy dairy-free soup made with coconut milk, fresh spring zucchini, fresh herbs, and lemon.

I can’t get enough of Spring produce – strawberries, zucchini, asparagus, fresh herbs – so I incorporated them into all new recipes just for the Guide to Master Meal Planning. It’s incredibly simple to make, the use of coconut milk makes it so creamy (but with no dairy!), and packed with flavor even though there are less than 10 ingredients. Try it out for yourself and let me know what you think!

Springtime is all about growth – trees and plants are starting to bud and flower and the grass is FINALLY looking green again. If you’re feeling inspired by the changing season and ready for some growth of your own but need a little help, sign up for The NS Guide to Master Meal Planning and get simple meal plans, healthy recipes, wellness guides, workout videos, and best of all – join a community focused on living whole and finding a balanced well-being and get the support you need to see it through!

xx McKel

Love the Creamy Zucchini Soup and want even more healthy recipes, meal plans, nutrition ebooks, wellness videos, and then some? Purchase for the Guide to Master Meal Planning, a space to get simple meal plans, healthy recipes, and wellness guides so you can find a balanced well-being and connect with others!


The Recipe

Serves 4



2 large zucchini (or 4 small), chopped
½ medium red onion, chopped
2 cloves of garlic, minced
2 tablespoons olive oil
2 cups canned organic full fat coconut milk
1 cup vegetable stock
Juice of 2 lemons
1 teaspoon sea salt
Freshly ground black pepper to taste


Step 1

In a medium-hot skillet, add olive oil, onion, garlic, and zucchini. Cook until fragrant and tender, about 15 minutes. Add vegetable stock during this cooking process to help steam cook the zucchini in the skillet (about ½ cup use the rest for blending).

Step 2

In a high-speed blender, combine all remaining ingredients and blend until thick and smooth. Taste test to adjust for any seasonings or lemon juice and re-blend.

Step 3

Store in an airtight glass container, to reheat pour in a pot and cook on medium or until warm.


Add proteins like organic tempeh, organic tofu, or chickpeas to bulk up the soup and make it more of a meal. Also top with healthy fats like sliced avocado, pumpkin seeds, or a drizzle of olive oil.

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Did you try it out?

Share Your Thoughts & Images

  • Jurnee Long

    Hello, I have a question. Can I substitute the coconut milk for Greek yogurt?

    • McKel Hill

      You could, but you’d need to add extra water to thin it out! Let me know how it goes Jurnee!

  • Cristina Aroche

    This recipe is going straight onto my meal plan for the week 🙂 Thanks for sharing!!

    • McKel Hill

      Can’t wait to see you try it Cristina!

  • Natalie

    At what point do you add the coconut milk? Its in the ingredient list but not in the acual instructions part…?
    Also, I was wondering why you recommend pairing this with other fats like the avocado or seeds? It has a lot of fat already with the coconut milk? I’m totally confused.

    • McKel Hill

      Great question Natalie, in the instructions when it says “add all remaining ingredients” that’s when you add the rest including coconut milk. Healthy fats are great for flavor and satiety; don’t be afraid of adding healthy fats to your diet! Read more here.

  • Laura

    I made this soup for lunch today and it was delicious! Thank you for sharing! 🙂

    • McKel Hill

      Glad you enjoyed it Laura! xM

  • Elleisha

    Just made this for dinner tonight!

    I went with the added chickpeas, some extra veg stock and spring onions. Seriously yum, my partner just said he can’t wait for tomorrow for seconds.

    I am studying to be a nutritionist and totally inlove with this website! Thanks!

    • McKel Hill

      That’s so great, I’m glad you and your partner are enjoying it Elleisha 🙂 xM

  • Alicia

    Hi McKel, Is this recipe freezable?

    • McKel Hill

      I haven’t tried to freeze it, but you can give it a go! It’s best fresh the week of which goes with the whole philosophy behind batch cooking and the Society 😉

  • Ellery

    I tried this recipe because it looked delicious, but it did not end up that way! This was the first time I’ve ever used coconut milk as a base, and it was WAY too sweet. My fiance, who is an amazing cook and can save anything I screw up, couldn’t even save it. I will definitely be sticking to broth from now on, but at least I tried.

    • McKel Hill

      Hi Ellery! It looks like you may have used sweetened coconut milk! Coconut milk is a pretty neutral flavor, with a touch of sweetness, it’s actually a quite bright soup with a small amount of sweet. Hope you try it next time with unsweetened canned coconut milk!

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