Creamy Courgette Soup (Zucchini Soup)
User Reviews
4.9
Creamy Courgette Soup (Zucchini Soup)
Description
This soup begins by sautéing diced courgettes (zucchini) with onion and crushed garlic in vegetable oil, softening the vegetables without browning them heavily. Fresh chives add a delicate onion note, while seasoning with salt and black pepper complements the natural sweetness. After adding vegetable stock, everything simmers gently to meld flavors and soften the zucchini fully. The mixture is then blended until smooth.
To finish, reduced-fat crème fraîche is stirred in, lending creaminess without heaviness. The soup can be garnished with additional chives or a dollop of crème fraîche. Its smooth texture and fresh vegetable flavors make it suitable for a light lunch or starter.
Several variations can transform the soup’s flavor or texture, such as roasting the courgettes beforehand, using different herbs like basil or parsley, or substituting the crème fraîche with cream or plain yogurt. Thickening can be achieved if desired by a flour slurry, and the soup can be made vegan by omitting dairy.
Additional tips include cooling the soup before blending if using a jug blender to avoid cracking and options for adding peas for color and nutrients, or stirring in cooked rice or orzo pasta to bulk it up.
Ingredients
- 1 teaspoon vegetable oil
- 5 zucchini diced, aka courgettes
- 750 ml vegetable stock
- 2 garlic crushed, clove
- 5 g chive finely chopped, fresh
- 1 onion small; diced
- 1 pinch sea salt
- 1 pinch black pepper
- 4 tablespoon crème fraîche reduced fat
Instructions
- Heat 1 teaspoon Vegetable oil in a large soup pan and then add 1 Onion, 2 Garlic clove and 5 Courgettes (zucchini). Gently cook for 5 minutes, stirring every so often.
- Add 750 ml Vegetable stock 5 g Fresh chives and 1 pinch Sea salt and ground black pepper to the pan and gently simmer for 15 minutes.
- Blend the soup until smooth and stir in 4 tablespoon Reduced fat creme fraiche.
- Serve in bowls with a dollop of creme fraiche and chives for serving (optional).
Notes
- To thicken the soup if too watery, stir in a slurry made from equal parts flour and water until the desired consistency is reached.
- Fresh chives add a mild onion flavor, but you can substitute with basil, mint, or parsley based on preference.
- The soup can be made vegan by omitting the crème fraîche or using plant-based alternatives.
- Roasting the courgettes before cooking enhances the soup's flavor depth.
- Cool the soup before blending in a jug blender to prevent cracking.
- Add cooked rice or orzo to make the soup more filling.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4people
Amount Per Serving
Calories 75 kcal
% Daily Value*
| Serving | 1bowl | |
| Calories | 75kcal | 4% |
| Carbohydrates | 13g | 4% |
| Protein | 3g | 6% |
| Fat | 2g | 3% |
| Saturated Fat | 0.4g | 2% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 0.3g | 2% |
| Trans Fat | 0.01g | 1% |
| Sodium | 766mg | 32% |
| Potassium | 689mg | 15% |
| Fiber | 3g | 12% |
| Sugar | 9g | 18% |
| Vitamin A | 942IU | 19% |
| Vitamin C | 47mg | 52% |
| Calcium | 49mg | 5% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
4.9
You'll Also Love
