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4.9 from 192 votes

Creamy Courgette Soup (Zucchini Soup)

If you are looking for a light and filling soup that is low in calories, then this Creamy Courgette (Zucchini) Soup is for you.

Prep Time
5 mins
Cook Time
5 mins
Total Time
25 mins
Servings: 4 people
Calories: 75 kcal
Course: Appetizer , Soup , Lunch
Cuisine: British

Ingredients

  • 1 teaspoon vegetable oil
  • 5 courgettes (zucchini) diced
  • 750 ml vegetable stock
  • 2 garlic clove crushed
  • 5 g fresh chives finely chopped
  • 1 onion small; diced
  • 1 pinch sea salt and ground black pepper
  • 4 tablespoon Reduced fat creme fraiche

Instructions

    Cup of Yum
  1. 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.
  2. 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.
  3. Blend the soup until smooth and stir in 4 tablespoon Reduced fat creme fraiche.
  4. Serve in bowls with a dollop of creme fraiche and chives for serving (optional).

Notes

  • If the soup is too thin and watery, you can thicken it with a flour slurry. Mix equal parts plain flour and water (say 2 tablespoons of each) in a cup and then mix that in to the soup until you get desired thickness.
  • Chives work well with this courgette soup as they have a nice onion flavour, but you could use basil, mint or parsley instead.
  • Add a little extra vibrant green colour and a nutrient boost by cooking some peas with it and blending them up too.
  • You could use plain yoghurt or cream instead in this zucchini soup if you don't have any creme fraiche.
  • Make this vegan by leaving out the creme fraiche.
  • Use shallots instead of onion for a sweeter flavour.
  • If you want to give this soup a flavour boost, then roast the courgettes before adding to the pan.
  • We have used vegetarian stock to keep this soup vegetarian, however you could swap it for a really good quality chicken stock to give it a richer flavour.
  • If you are making this for your children, then use a low salt stock and don't season the whole soup, just do individual bowls if wanted.
  • If you are using a jug blender to blend this soup, then wait until it has cooled first as you could crack the jug if it is too hot.
  • Crumble some feta on top with a little indulgent twist.
  • If you want to bulk out the soup, then some cooked rice or orzo pasta works well.

Nutrition Information

Serving 1bowl Calories 75kcal (4%) Carbohydrates 13g (4%) Protein 3g (6%) Fat 2g (3%) Saturated Fat 0.4g (2%) Polyunsaturated Fat 1g Monounsaturated Fat 0.3g Trans Fat 0.01g Sodium 766mg (32%) Potassium 689mg (20%) Fiber 3g (12%) Sugar 9g (18%) Vitamin A 942IU (19%) Vitamin C 47mg (52%) Calcium 49mg (5%) Iron 1mg (6%)

Nutrition Facts

Serving: 4people

Amount Per Serving

Calories 75

% 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.