Creamy courgette & potato soup – vegan, parve

Are you feeling the colder weather? I am. Brrrr. It’s definitely SOUP SEASON. Nothing warms you up from the inside like a lovely hot bowl of soup, except maybe a lovely hot MUG of soup. And there’s something about soup that’s wonderfully cosy and comforting too.

I first made this delicious courgette (zucchini) soup on Succot, to keep us warm in our Succah! It was so yummy that I was compelled to make another big batch, which provided an opportunity to take better notes on what went into it. I added a potato second time around too, which added a lovely smooth creaminess to the finished soup. Yum.

The seasonings and flavourings in this courgette and potato soup might look like a bit of a random mixture, but don’t be put off – the final product is really wonderful! Zingy garlic and ginger, together with the heat from the harissa, make the soup fabulously warming and gorgeously fragrant, and the toasted sesame oil adds a marvellous depth to the flavour.

Whilst it makes a great starter, personally, I would have a huge bowl of this with some thickly buttered toast and call it a meal. I really do LOVE soup! Kipper was quite keen to take some in a flask to school, but I had visions of it spilling everywhere, so to keep her teachers sweet we had it at home only. (This also meant that I got to eat more courgette & potato soup myself… what a sacrifice!)

Treat yourself to a bowl of beautiful soup! You won’t regret it!
(And if you’re after more delicious soup recipes, why not follow my ‘Beautiful Soup‘ board on Pinterest?)

This wonderfully warming, fragrant courgette (zucchini) & potato soup is perfect for a cold day! Enjoy with hot buttered toast for a lovely lunch or supper.

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Creamy courgette (zucchini) & potato soup
Serves 4
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Cook Time
40 min
Cook Time
40 min
236 calories
28 g
0 g
13 g
5 g
3 g
470 g
662 g
6 g
0 g
8 g
Nutrition Facts
Serving Size
Amount Per Serving
Calories 236
Calories from Fat 111
% Daily Value *
Total Fat 13g
Saturated Fat 3g
Trans Fat 0g
Polyunsaturated Fat 3g
Monounsaturated Fat 5g
Cholesterol 0mg
Sodium 662mg
Total Carbohydrates 28g
Dietary Fiber 3g
Sugars 6g
Protein 5g
Vitamin A
Vitamin C
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
  1. 2 large courgettes (approx 800g)
  2. 1 large potato (350-400g)
  3. 1 tbsp olive oil (or butter/ghee if you don't mind the dairy)
  4. 4-5 cloves garlic
  5. 1 tbsp chopped fresh ginger root
  6. 1/4 tsp harissa
  7. 600ml hot vegetable stock
  8. 2 tbsp toasted sesame oil (plus a little extra for drizzling)
  9. 1 tbsp soya sauce
  10. 200ml non-dairy alternative to milk e.g. oat or soya milk (or regular cows' milk if you're not bothered)
  1. Trim the courgettes and cut into 2cm chunks. Peel the potato and cut into large dice.
  2. Heat the oil/butter/ghee in a medium pan over a moderate heat. Add the courgettes and potato and cook, stirring occasionally, for 2-3 minutes.
  3. Crush the garlic and add to the pan with the chopped ginger and the harissa. Mix well and continue to cook for a further 2-3 minutes.
  4. Add the vegetable stock to the pan. Stir, and bring to a gentle simmer. Cover and cook for 30 minutes.
  5. Add the toasted sesame oil, soya sauce and milk to the soup, then blend until smooth and creamy. Taste and adjust the seasonings if required.
  6. Serve hot, with a drizzle of toasted sesame oil on top.
  1. Use olive oil and non-dairy milk to make this soup vegan and parve. I like oat milk but you can use your preferred alternative.
If you fancy some more warming vegan soup recipes, check out this comprehensive list of suggestions!
Sweet & sour cabbage and tomato soup with rice
Roasted butternut squash and red lentil soup
Carrot and tomato soup with ginger and orange
Parsnip, ginger & chickpea soup from Rough Measures
Spiced parsnip spinach soup with apple and turmeric from Tin and Thyme
Spicy roast sweet potato and carrot soup from Utterly Scrummy
Creamy tomato soup from Farmersgirl Kitchen
Chickpea and lemon soup from Nicky’s Kitchen Sanctuary
Spicy butternut squash soup from Gingey Bites
Vegan cream of mushroom soup from Thinly Spread
Supergreens soup from How To Cook Good Food
Cauliflower and potato soup from Greedy Gourmet
Spinach, chilli and fennel soup from Planet Veggie
Pea and Kale soup with Mint from Veggie Desserts
Roasted squash and lentil soup with dukkah from Rough Measures
Spicy vegetable ‘noodle’ soup from Utterly Scrummy
Easy vegan laksa from Veggie Desserts
Spiced carrot, lentil and kale soup from Tinned Tomatoes

I’m joining in with the following linkies:
Cook Once Eat Twice, hosted by Searching for Spice, and No Croutons Required, hosted by Tinned Tomatoes.


  1. i made it yesterday and it was so so yummy and healthy…the harissa taste was so delicious..thanks for sharing the amazing one with us

  2. its blinking cold in my house today. Could do with a bowl of this, yum!

    • Oh no! Mind you, I’ve been wearing umpteen layers of clothing (including fingerless gloves in the house!) for weeks now. Warming soup is definitely on the menu ?

  3. Pingback:10 Simple Soup Recipes -

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  5. Mmmmm yummy! This soup is perfect for a cold, miserable day like today x #CookOnceEatTwice

  6. I think this is a fantastic idea that you have added harissa to it. I am gonna make this very soon. ?

  7. I just love courgette soup. It’s the perfect way to use up a glut of courgettes at the end of summer.

  8. I always have courgettes and Harissa in my fridge so I’ll definitely being trying this soup out. I love added spice for warmth in this cold weather!

  9. Oh yum – it looks and sounds totally delicious! I always have a few courgettes lurking in the fridge and they usually end up in soup if they are past the spiralizer stage.

  10. Now this sounds rather lovely! I love the addition of the harissa – I bet that gives it a nice warming kick.

  11. Yum, I love courgette soup! I usually add chilli to everything but I like your idea of adding harissa.

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