Creamy Zucchini Soup with Peas, Mint & Coconut Milk (Vegan)
Creamy vegan zucchini soup with peas, fresh mint, red lentils & coconut milk. Portugal-inspired spring recipe. Silky smooth, protein-packed, serve warm or chilled. Ready in 30 minutes!
Ingredients
- 1-2 tbsp olive oil
- 2 small zucchini courgettes, approximately 5–6 inches each, chopped
- ½ fennel bulb chopped
- 1 medium onion diced
- 1 medium potato peeled and diced
- 1 clove garlic minced
- 1½ cups green peas fresh or frozen
- 1 cup red lentils rinsed
- 1 400 g full-fat coconut milk
- Large handful fresh mint leaves roughly chopped (plus more for garnish)
- Juice of ½ lemon
- 8 cups water or vegetable stock use vegetable stock to keep it vegan; chicken stock works if that's not a concern
- 1 tsp dried tarragon or 1 tbsp fresh
- Salt and black pepper to taste
To finish / garnish:
- Fresh mint leaves sliced or torn
- Drizzle of good olive oil
- Crusty bread for serving
Instructions
- Heat olive oil in a large heavy-bottomed pot over medium heat. Add the diced onion and cook for 2–3 minutes, stirring occasionally, until beginning to soften.
- Add the fennel and potato. Stir and cook for another 2–3 minutes.
- Add the zucchini and cook for 1–2 minutes more, stirring to coat everything in the oil.
- Add the garlic and dried tarragon. Stir and cook for about 1 minute — you want the garlic fragrant but not browned.
- Add the red lentils and stir to combine with the vegetables.
- Pour in the water or stock and the coconut milk. Stir well and bring to a boil.
- Reduce heat, cover, and simmer for approximately 20 minutes until all the vegetables and lentils are completely soft.
- Stir in the peas and fresh mint. Cook for 1–2 minutes more — just enough to warm the peas through.
- Remove from heat. Use an immersion (stick) blender to blend until completely smooth.
- Return to low heat and simmer for 3 to 5 more minutes. Season generously with salt and black pepper. Stir in the lemon juice.
- Serve warm topped with fresh mint, a drizzle of olive oil, and crusty bread alongside. Or cool completely and serve chilled.
Notes
The key to the beautiful pale green color is adding peas and mint at the very end, after all other vegetables are cooked. Don't rush this step.
Garlic goes in after the other vegetables for a reason — it burns easily and doesn't need much cooking to release its flavor. Add it late, not early.
Serve warm or chilled. For a chilled summer version, cool completely and refrigerate for at least 2 hours before serving.
This soup keeps well in the fridge for 3–4 days and freezes beautifully for up to 3 months. Freeze before adding the lemon juice for best results.
The red lentils disappear completely into the soup when blended — they add protein and body without any beany flavor or texture.
For a more filling main course, serve with a thick slice of crusty bread or alongside a simple salad.
