Cream of Zucchini Soup with Crispy Lentils

This Cream of Zucchini Soup with Crispy Lentils has everything I like in a creamy vegetable soup, plus a crunchy topping that keeps things interesting. Zucchini, leek, onion, garlic, and apple are simmered with oat cream until tender, then blended until silky smooth. Meanwhile, lentils roast in the oven with olive oil and nutmeg until crisp around the edges. Spoon those over the top and you’ve got a simple soup with plenty of texture and cozy flavor.

Try my Orzo Chicken Comfort Soup reicpe.

Why You’ll Love This Recipe

• Creamy without dairy: Oat cream gives the soup a rich and smooth texture.
• Great contrast: Silky soup and crispy lentils make every spoonful more interesting.
• Plant-based: The whole recipe is vegan when made with a vegan vegetable stock cube.
• A little naturally sweet: Apple balances the savory zucchini, leek, and onion.
• Simple ingredients: Nothing especially complicated or difficult to find.
• Easy one-bowl meal: The lentils make it more substantial than a plain vegetable soup.
• Good for cooler days: Creamy soup and warm nutmeg make this especially cozy.

Try my Pumpkin and Ginger Soup with Orange and Cilantro reicpe.

What You’ll Need to Make Cream of Zucchini Soup with Crispy Lentils

• 13.4 ounces (380 g) cooked lentils, drained and rinsed
• ¼ teaspoon ground nutmeg
• 2 tablespoons olive oil, divided
• Salt, to taste
• Black pepper, to taste
• 1 garlic clove, chopped
• 1 medium zucchini, trimmed and cut into half-moons
• ½ onion, chopped
• 1 leek, white part only, cleaned and chopped
• 1 apple, cored and chopped
• 6.8 fluid ounces (200 ml) oat cream
• 1 vegetable stock cube
• 500 ml (about 2 cups) water

What You’ll Need to Do

• Prep Time: 15 minutes
• Cook Time: 25 minutes
• Total Time: 40 minutes
• Serves: 4

1. Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
2. Spread the drained lentils onto a few sheets of paper towel, then place another sheet over the top. Press gently to remove as much excess moisture as possible without crushing them.
3. Transfer the lentils to the prepared baking sheet. Add the nutmeg, 1 tablespoon olive oil, and a little salt and black pepper.
4. Toss everything together, then spread the lentils into a single layer.
5. Bake for 15–20 minutes, stirring halfway through, until the lentils are drier and lightly crisp around the edges.
6. While the lentils are roasting, heat the remaining 1 tablespoon olive oil in a large pot over medium heat.
7. Add the chopped garlic and cook for 1–2 minutes, just until fragrant.
8. Add the zucchini, onion, leek, apple, and a small pinch of salt.
9. Cook for about 5–6 minutes, stirring regularly, until the vegetables begin to soften.
10. Pour in the oat cream and water, then crumble in the vegetable stock cube.
11. Season with black pepper and a little more salt if needed, then stir everything together.
12. Cover the pot and bring the soup just to a boil.
13. Reduce the heat to medium-low and simmer for about 10 minutes, or until the vegetables and apple are completely tender.
14. Remove the pot from the heat and blend with an immersion blender until the soup is smooth and creamy.
15. Taste and adjust the salt and black pepper if needed.
16. Divide the soup between four bowls and top generously with the crispy lentils.
17. Serve warm.

Try my High Protein Broccoli Soup recipe next.

Easy Ingredient Swaps

Oat cream: Coconut cream, cashew cream, or another plant-based cooking cream can work.

Zucchini: Yellow summer squash is an easy substitute.

Apple: Pear can be used for a similarly mild sweetness.

Leek: Add a little extra onion if you don’t have leek.

Lentils: Green or brown cooked lentils work best because they hold their shape.

Nutmeg: A little smoked paprika or cumin can give the lentils a completely different flavor.

Vegetable stock cube: Use prepared vegetable broth and reduce the added water accordingly.

Try my Italian Meatball Soup recipe.

Some Twist and Tweak Ideas

Add a handful of spinach before blending for extra greens.

Roast a few pumpkin seeds with the lentils for even more crunch.

Add fresh thyme to the vegetables while they cook.

Stir in a little lemon juice after blending to brighten the soup.

Add a pinch of chili flakes for some heat.

Use curry powder instead of nutmeg on the lentils for a warmer spiced version.

Top each bowl with fresh parsley or chives.

A spoonful of dairy-free yogurt can add even more creaminess.

Try my Chinese Beef Zoodle Soup recipe.

Some Helpful Tips

Dry the lentils well. Moist lentils steam instead of crisping.

Spread them out. A single layer gives the lentils the best chance of developing crispy edges.

Don’t expect chickpea-level crunch. Roasted cooked lentils become drier and crisp around the edges, but they won’t all turn completely crunchy.

Clean the leek carefully. Dirt loves hiding between those layers.

Cut the vegetables fairly evenly. They’ll soften at roughly the same rate.

Don’t overdo the salt at the beginning. Stock cubes can already contain plenty of sodium.

Blend carefully. If you’re using a countertop blender instead of an immersion blender, allow the soup to cool slightly and blend in batches.

Try my Creamy Broccoli Soup recipe.

Why Add Apple to Zucchini Soup?

The apple isn’t there to make the soup taste like dessert.

It adds a mild sweetness that works nicely with zucchini, leek, and onion and helps round out the savory flavors.

Once everything is blended together, you shouldn’t get an obvious apple flavor. Instead, the soup simply tastes a little fuller and more balanced.

Try my Creamy Roasted Asparagus Soup recipe.

Some Budget-Friendly Tips

Use whichever cooked lentils are cheapest, whether they’re canned, vacuum-packed, or cooked from dried lentils at home.

Cooking dried lentils yourself is usually the lowest-cost option.

Regular onion can replace the leek if needed.

Use an inexpensive apple variety rather than a premium snacking apple.

Frozen chopped zucchini can also work if fresh zucchini is expensive, although the soup may need a little less water.

Store-brand oat cream and vegetable stock are perfectly fine here.

Try my Chinese Chicken Noodle Soup recipe.

Some Serving Ideas

Serve this zucchini soup with:

• Crusty bread
• Garlic toast
• Whole grain rolls
• Simple green salad
• Roasted vegetables
• Vegan grilled cheese
• Avocado toast
• Herbed flatbread
• Roasted chickpeas
• Extra crispy lentils

For lunch, a bowl with bread is usually plenty.

For dinner, pair it with a salad or sandwich for something more substantial.

Try my Roasted Pumpkin Dahl recipe.

Make-Ahead Tip

The soup itself is very easy to make ahead.

Cook and blend it, let it cool, then refrigerate it in an airtight container.

I recommend making the crispy lentils separately and storing them away from the soup so they don’t soften.

Reheat the soup when needed and add the lentils just before serving.

Some Storage and Reheating Tips

Store leftover soup in an airtight container in the refrigerator for up to 4 days.

Keep the crispy lentils in a separate container.

Reheat the soup gently on the stovetop over medium-low heat, stirring occasionally.

If it becomes too thick after refrigeration, add a splash of water or oat milk.

The soup can also be reheated in the microwave.

For the lentils, a few minutes in a hot oven or air fryer can help bring back some of their crispness.

The blended soup can be frozen for up to 2 months, although the texture of oat cream may change slightly after thawing.

Final Thoughts

This Cream of Zucchini Soup with Crispy Lentils takes a mild vegetable like zucchini and turns it into a creamy, satisfying bowl with plenty going on.

The leek, onion, garlic, and apple build the flavor underneath, oat cream makes everything silky, and those nutmeg-spiced lentils add the texture that creamy soups sometimes miss.

It’s straightforward enough for an everyday lunch but interesting enough that it doesn’t feel like just another blended vegetable soup.

Cream of Zucchini Soup with Crispy Lentils

I love this Cream of Zucchini Soup with Crispy Lentils when I want something smooth with a little crunch! 🥒🥣 Creamy zucchini soup gets topped with nutmeg-roasted lentils for extra texture.

Author: Danny Davis Courses: Dinner, Lunch, Soup Recipe Keys: Dairy Free Gluten Free M Meal Prep Vegan

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Prep Time 15 mins Cook Time 25 mins Total Time 40 mins Difficulty: Intermediate Servings: 4 Estimated Cost: $ 9 Calories: 300

Ingredients

Servings

• 13.4 ounces cooked lentils, drained and rinsed (380 g)
• ¹⁄₄ teaspoon ground nutmeg
• 2 tablespoons olive oil, divided
• Salt, to taste
• Black pepper, to taste
• 1 garlic clove, chopped
• 1 medium zucchini, trimmed and cut into half-moons
• ¹⁄₂ onion, chopped
• 1 leek, white part only, cleaned and chopped
• 1 apple, cored and chopped
• 6.8 fluid ounces oat cream (200 ml)
• 1 vegetable stock cube
• 500 ml water (about 2 cups)

Instructions

1. Preheat the oven to **400°F (200°C)** and line a baking sheet with parchment paper.
2. Place the drained lentils between sheets of paper towel and gently press to remove as much excess moisture as possible.
3. Transfer the lentils to the prepared baking sheet.
4. Add the ground nutmeg, 1 tablespoon olive oil, salt, and black pepper. Toss gently to coat.
5. Spread the lentils into a single layer and roast for 15–20 minutes, stirring once halfway through cooking.
6. Meanwhile, heat the remaining 1 tablespoon olive oil in a large pot over medium heat.
7. Add the chopped garlic and cook for 1–2 minutes, or until fragrant.
8. Add the zucchini, onion, leek, apple, and a small pinch of salt.
9. Cook for 5–6 minutes, stirring frequently, until the vegetables begin to soften.
10. Add the oat cream, vegetable stock cube, and 500 ml water.
11. Season with black pepper and additional salt if required.
12. Cover the pot and bring the mixture to a boil.
13. Reduce the heat to medium-low and simmer for approximately 10 minutes, or until the vegetables are tender.
14. Remove the pot from the heat and blend the soup with an immersion blender until completely smooth.
15. Taste and adjust the seasoning if necessary.
16. Divide the soup among four bowls.
17. Top each serving with the roasted crispy lentils and serve warm.
    

Nutrition Facts

Servings 4

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Amount Per Serving

Calories 300kcal

% Daily Value *

Total Fat 13g20%

Sodium 520mg22%

Total Carbohydrate 35g12%

Dietary Fiber 10g40%

Sugars 9g

Protein 11g22%

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* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Note

Estimated Glycemic Index: ~38
Estimated Glycemic Load per Serving: ~12

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