This vibrant Zucchini, Corn, and Black Bean Soup is a plant-based powerhouse, packed with fiber, protein, and essential nutrients.
Creamy almond milk adds a luscious texture without excess fat, while fresh vegetables and black beans provide hearty satisfaction.
Quick to prepare and naturally low in saturated fat, it’s perfect for a weeknight dinner, meal prep, or a cozy, nourishing lunch.
Healthy Zucchini Black Bean Corn Soup
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.
Chef’s Secrets For Perfect Soup
The key to a deeply flavorful Zucchini, Corn, and Black Bean Soup is layering your ingredients thoughtfully.
Start by simmering the potatoes, onion, and celery to build a subtle but rich base.
Avoid overcooking zucchini, as it can turn mushy and dilute the vibrant texture.
For extra creaminess, stir the soup occasionally during simmering to incorporate the natural starches from the potatoes.
Fresh thyme adds an aromatic herbal note that elevates the overall flavor, while a splash of sherry vinegar at the end brightens the taste without overpowering it.
Always taste before seasoning; the beans, corn, and almond milk already contribute natural flavors that should be balanced, not masked.
Serving Suggestions To Enhance Flavor
This soup shines when served hot, garnished with a sprinkle of fresh thyme or a light drizzle of extra virgin olive oil.
Pair it with warm, crusty bread for a comforting, filling meal or with a simple side salad for a lighter, fresh option.
It works beautifully as a standalone dish for lunch or dinner or as a starter in a multi-course plant-based meal.
For extra richness, consider adding a dollop of dairy-free yogurt or a handful of toasted pumpkin seeds for crunch.
The contrasting textures and subtle acidity from vinegar make every spoonful satisfying and well-rounded.
Storage Tips For Meal Prep
Zucchini, Corn, and Black Bean Soup stores exceptionally well, making it ideal for meal prep.
Let the soup cool to room temperature before transferring it to airtight containers.
It will keep in the refrigerator for up to 4 days. For longer storage, freeze the soup in portions for up to 3 months, making sure to leave room for expansion.
When reheating, do so gently over low heat, stirring occasionally to prevent separation or curdling of the almond milk.
The soup can be enjoyed straight from the fridge, gently warmed on the stove, or microwaved in individual servings for convenience.
Frequently Asked Questions
1. Can I use canned zucchini instead of fresh?
Canned zucchini is not recommended, as it tends to be watery and lacks the firm texture of fresh zucchini.
Fresh zucchini ensures a tender bite that complements the other vegetables and maintains the soup’s integrity.
2. Can I substitute almond milk with another plant-based milk?
Yes! Unsweetened oat, soy, or cashew milk can be used instead of almond milk.
Choose an unsweetened, unflavored option to preserve the natural vegetable flavors without adding sweetness or competing flavors.
3. Is this soup suitable for meal prep?
Absolutely. This soup stores well in the refrigerator for up to 4 days and can be frozen for up to 3 months.
Portion it into single-serving containers for easy grab-and-go meals or weekly meal prep.
4. Can I make this soup spicier?
Yes, you can add a pinch of cayenne pepper, red pepper flakes, or a dash of hot sauce while simmering to give it a gentle heat.
Start small and adjust gradually to suit your taste.
5. How can I make the soup thicker or creamier?
For a creamier texture, you can partially mash the potatoes after simmering or use an immersion blender to blend a portion of the soup before adding zucchini and beans.
This technique thickens the broth naturally without additional cream.
