This Creamy Zucchini Broccoli Soup with White Beans and Peas is a delightful combination of fresh flavours. Tender zucchini and broccoli florets mingle with protein-packed white beans and pops of sweet peas, all enveloped in a luxuriously creamy broth. It's a light and satisfying meal that's perfect for any night of the week.
I was seeing lots of these "Green Soups" that influencers were putting up to try and tell people they need to detox their liver. Firstly, no. But, secondly, there is something that sounds delicious about a green soup - but not the way they've chosen to do it.
So, I bring you my high protein vegetarian green soup with cannellini beans to make a balanced and delicious winter nights meal. It's surprisingly hearty with 6 different vegetables all together in a soup bowl. This cannellini bean and vegetable soup is creamy, versatile and absolutely delicious!
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Why you'll love this recipe
Creamy. This broccoli zucchini pea soup offers a luxuriously creamy texture without any heavy cream. We use Greek yogurt instead, providing a lighter and protein-rich soup base that keeps you feeling satisfied.
7 vegetables. Packed with 7 delicious vegetables (zucchini, broccoli, peas, potato, onion, garlic, and cannellini beans), this hearty vegetable soup is a delicious and nutritious way to get your daily dose of vegetables.
Plant protein. The addition of the cannellini beans (or white beans) helps this vegetable soup become a complete meal in a bowl. No need to worry about post-lunch or dinner hunger pangs – this protein-powered creamy soup will keep you satisfied for hours!
Meat free. This meatless soup makes it suitable for vegetarians and with a slight adjustment, vegan's too. The protein comes from the white beans in the soup and the Greek yoghurt.
Ingredients
Brown onion and garlic. Provides base flavour for the soup with white beans. You can omit if you have sensitivities, but it will make it slightly less flavourful.
Zucchini. This summer squash adds a mild sweetness and fresh texture to the courgette soup (any excuse to say courgette because I think it sounds better than zucchini).
Broccoli. Florets and stalks are both used, adding vibrant green colour, vitamins, and a slightly nutty flavour.
Potato. A starchy potato like Russet, Idaho, or Yukon Gold helps thicken the soup naturally and adds a creamy texture. Plus, it adds to the carbohydrates in the vegetable soup to make it a balanced meal prep option.
Frozen peas. These little green gems add pops of sweetness and protein without any prep work.
Vegetable stock. Provides the flavourful base for the soup. You can use store-bought vegetable stock or your own homemade version.
Milk and Greek Yoghurt. Combined, these create the creamy texture without heavy cream. You can use any type of milk (dairy or non-dairy) and plain Greek yogurt for a protein boost. You could also use a soy-based yoghurt to make this vegetable soup vegan.
Basil. Fresh basil leaves add a bright and fresh flavour to the finished soup. Chopped parsley or chives can be used as a substitute.
Please check the recipe card for full list of ingredients and quantity. See below for substitutions and variations.
How to make Broccoli Courgette Soup
- Cook onion and garlic
Heat oil in a large and deep pan (or dutch oven*) over medium heat. Add onion and cook until fragrant (approx. 5 minutes). Then add garlic and cook for another minute.
You don't want to add your garlic too early as it tends to lose its flavour the longer it's fried for.
*If using a dutch oven, make sure to allow it to heat up for around 15 minutes beforehand, otherwise the vegetables will take too long to cook because of its thickness. - Add vegetables
Add broccoli, zucchini, potato and stock. Bring to a boil then reduce the heat to a low simmer. Cook for at least 15 minutes or until the broccoli stems have softened.
- Add the rest of the soup ingredients
Add beans, milk, yoghurt, basil and peas, cook for another 2 minutes.
- Blend
Using a stick blender, blend until smooth.
You could also use a food processor or blender. The benefits of the stick blender is that you can do it straight in the pot. - Serve
Top with chosen additions and serve with some bread (optional) like my Small Batch Focaccia.
Top Tip
Use a big enough pan. And one that is bigger than you think you'll need because it's always the case for me.
If you want the really VIBRANT green, don't overcook the vegetables and only add the peas in right before you blend. Allowing the vegetables to cook for longer than needed will make them lose their colour (not their flavour or nutrients). So don't stress if they start to discolour as long as you're okay with it being a less vibrant green.
Recommended equipment
- Large and Deep pot (or a Dutch Oven)
- Chopping board
- Sharp knife
- Garlic crusher (optional)
- Stick Blender or Food Processor or Blender
- Meal Prep Containers (optional, for meal prep)
- Souper cubes (optional, for freezing)
- Vacuum sealer (optional, for freezing)
- Reusable Silicone bag (optional, for freezing)
Meal prep and leftovers
This hearty Zucchini Broccoli Soup with White Beans and Peas is perfect for meal prepping! Packed with protein and vegetables, it's a healthy and satisfying lunch option throughout the week. Since this recipe uses Greek yogurt instead of cream, it's important to store it properly to maintain freshness.
Storing
This hearty Zucchini Broccoli Soup with White Beans and Peas is perfect for meal prepping! Packed with protein and vegetables, it's a healthy and satisfying lunch option throughout the week. Since this recipe uses Greek yogurt instead of cream, it's important to store it properly to maintain freshness.
Reheating
Stove. Reheat the vegetable soup gently in a saucepan over medium heat, stirring occasionally, until warmed through.
Microwave. Transfer the cold soup to a single serving to a microwave-safe bowl (you can reheat in the meal prep container if it is glass) and heat on medium power for 1-2 minutes, stir the vegetable soup with zucchini halfway through to ensure even reheating.
Freezing
For longer storage, portion the cooled soup into freezer-safe containers, ziplocks or souper cubes (links provided above, highly recommend for soup), leave a bit of room as the zucchini broccoli soup will expand
Label with the date and freeze for up to 3 months. Thaw overnight in the refrigerator before reheating the broccoli zucchini soup.
If you want more meal prep information, check out my Meal Prep for Beginners post and my Meal Prep Basics E-Book.
FAQs
You can definitely use broccoli stems in soup! They add nutrients and flavour to the broth. Here's how to prepare them:
Trim the ends: Cut off the woody end of the broccoli stem.
Peel (optional): For a smoother texture, you can peel off the tough outer layer of the stem with a vegetable peeler. This step is optional, but it can be helpful if the stems are particularly thick.
Chop or grate: Cut the broccoli stem into small pieces or grate it for a more even distribution in the soup.
Yes, you can freeze pea soup made with cream or milk, but there are a few things to keep in mind to ensure the best quality upon reheating. Cream and milk-based soups can sometimes separate or curdle after freezing and thawing. Here's what you can do:
Cool Completely. Let the soup cool completely on the counter for no more than 2 hours before storing. This helps prevent bacterial growth.
Portion Control. Divide the leftover soup into individual serving containers for easier reheating and defrosting later. This also minimizes the amount of freezing and thawing cycles the soup goes through, which can affect texture.
Reheating Tip. When reheating frozen pea soup with cream or milk, do so gently over low heat, stirring constantly. This helps prevent curdling and ensures even heat distribution. You can also add a splash of additional milk or cream to the soup while reheating if desired.
Absolutely! Frozen vegetables are a convenient option for soups. Here are some tips to keep in mind:
Thaw or Partially Thaw. Frozen vegetables tend to release excess moisture when cooked. To avoid a watery soup, thaw them completely or partially before adding them to the pot. You can thaw them in the refrigerator overnight, under cold running water for 15-20 minutes, or in the microwave using the defrost setting.
Cooking Time. Frozen vegetables cook faster than fresh. Adjust the cooking time accordingly to avoid overcooking them.
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I hope you enjoy this as much as I do - Love & Pasta, Lauren x
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Recipe
Broccoli Zucchini Soup with White Beans and Peas
Ingredients
- 1 tablespoon olive oil
- 1 brown onion
- 2 garlic cloves crushed
- 1 zucchini ends trimmed, coarsely chopped
- 1 broccoli (head & stem) coarsely chopped
- 1 brushed potato peeled, coarsely chopped
- 1 L vegetable stock
- 250 ml milk
- 1 cup frozen peas
- 1 bunch basil
- 400 g white beans drained and rinsed
- ½ cup Greek yoghurt
Instructions
- Heat oil in a large and deep pan over medium heat. Add onion and cook until fragrant (approx. 5 minutes). Then add garlic and cook for another minute.
- Add broccoli, zucchini, potato and stock. Bring to a boil then reduce the heat to a low simmer. Cook for at least 15 minutes or until the broccoli stems have softened.
- Add beans, yoghurt, basil and peas, cook for another 2 minutes.
- Using a stick blender, blend until smooth.
- Top with chosen additions.
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