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Healthy Zucchini Black Bean Corn Soup

Helen T. Patterson
A quick, creamy, and nutritious soup featuring zucchini, corn, and black beans in a velvety almond milk base.
High in fiber and plant-based protein, this soup is naturally low in saturated fat and perfect for everyday cooking or meal prep.
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Prep Time 20 minutes
Cook Time 20 minutes
Total Time 40 minutes
Course Dinner, Lunch, Soup
Cuisine American, Plant-Based, Vegetarian
Servings 4 (2 cups each)

Equipment

  • 1 4-quart Dutch oven
  • (1) Chef’s knife
  • 1 cutting board
  • 1 measuring cup
  • 1 measuring spoon
  • 1 stirring spoon

Ingredients
  

  • 32 fl. oz. unsweetened unflavored almond milk
  • 2 cups russet potatoes peeled and cut into ½-inch pieces
  • ½ cup onion chopped
  • ½ cup celery chopped
  • 2 cloves garlic minced
  • 2 cups fresh corn kernels
  • 1 15-oz. can black beans, no-salt-added, rinsed and drained
  • 1 medium zucchini quartered lengthwise and sliced ¼-inch thick
  • 1 teaspoon fresh thyme snipped
  • 2 tablespoons sherry vinegar
  • Sea salt to taste
  • Freshly ground black pepper to taste

Instructions
 

  • Prepare the Vegetables: Start by gathering all your fresh ingredients. Peel the russet potatoes and cut them into uniform ½-inch cubes to ensure even cooking.
    Chop the onion and celery into small, consistent pieces for a balanced texture.
    Quarter the zucchini lengthwise and then slice each quarter into ¼-inch thick pieces.
    Mince the garlic cloves finely to release their flavor. Prepping your vegetables before cooking will make the process smoother and more enjoyable.
  • Heat the Base Liquid: Pour the entire 32-ounce carton of unsweetened, unflavored almond milk into a 4-quart Dutch oven.
    This almond milk will serve as the creamy, dairy-free base for the soup, adding a subtle nutty flavor while keeping the dish light.
    Place the Dutch oven over medium-high heat, ensuring the liquid begins to warm evenly. Stir occasionally to prevent the almond milk from sticking to the bottom.
  • Add Aromatics and Potatoes: Once the almond milk is gently warming, add the cubed potatoes, chopped onion, and celery to the pot.
    These vegetables create the hearty foundation of the soup.
    Add the minced garlic at this stage, stirring it into the liquid so the aroma infuses the base. Allow the mixture to come to a gentle boil over medium-high heat.
  • Simmer Until Tender: After the soup reaches a boil, reduce the heat to medium-low.
    Let it simmer uncovered for 10 to 12 minutes, stirring occasionally to ensure the potatoes do not stick to the bottom.
    Simmering at a gentle heat allows the potatoes to cook evenly, releasing natural starches that slightly thicken the almond milk base.
    Test the potatoes for tenderness by piercing them with a fork; they should be soft but not falling apart.
  • Incorporate Corn, Beans, and Zucchini: Once the potatoes are tender, add the fresh corn kernels, rinsed and drained black beans, and sliced zucchini to the pot.
    The corn adds natural sweetness, the black beans provide protein and fiber, and the zucchini contributes a tender, fresh flavor.
    Sprinkle the snipped fresh thyme over the vegetables for a fragrant herbal note. Stir the mixture gently to distribute everything evenly throughout the soup.
  • Cook Vegetables Until Soft: Raise the heat slightly to bring the soup back to a gentle boil.
    Then, reduce the heat to maintain a simmer.
    Allow the soup to cook for another 10 minutes, stirring occasionally, until the zucchini is tender but still holds its shape.
    This ensures the vegetables retain some texture while blending their flavors into the almond milk base.
  • Season and Add Acidity: Once the zucchini is perfectly tender, remove the pot from heat.
    Stir in 2 tablespoons of sherry vinegar, which brightens the flavors and balances the natural sweetness of the corn and creaminess of the almond milk.
    Taste the soup carefully and season with sea salt and freshly ground black pepper according to your preference.
    Adjust gradually to avoid over-salting, as the vinegar and vegetables enhance the overall flavor.
  • Serve or Store: Ladle the soup into bowls while hot, making sure each serving contains a balanced mix of potatoes, zucchini, corn, and black beans.
    For a meal prep option, allow the soup to cool slightly before transferring it into airtight containers.
    This soup can be refrigerated for up to 4 days or frozen for up to 3 months, making it a perfect make-ahead lunch or weeknight dinner option.
  • Optional Garnishes (Optional): To elevate the presentation and flavor, consider garnishing each bowl with a sprinkle of fresh thyme leaves, a drizzle of extra virgin olive oil, or a pinch of smoked paprika.
    Serve with warm, crusty bread or a side salad for a complete and satisfying plant-based meal.

Notes

  • This soup is naturally plant-based, gluten-free, and low in saturated fat, making it a healthy option for most diets.
  • Black beans add plant-based protein and fiber, keeping you full and satisfied.
  • Using almond milk instead of dairy creates a creamy texture without adding extra saturated fat.
  • Cutting vegetables into uniform pieces ensures even cooking and a smooth texture.
  • Sherry vinegar brightens the flavors and balances the sweetness of the corn.
  • The soup is versatile; you can add other seasonal vegetables like bell peppers or carrots for variation.
  • Slightly undercooking the zucchini prevents it from becoming mushy, keeping a pleasant bite.