5.0 from 3 votes
Vegetable Marrow Soup
Vegetable marrow soup is a classic British soup recipe made with zucchini’s bigger cousin. Adapted from Good Things in England, a cookbook published in 1932.
Prep Time
15 mins
Cook Time
15 mins
Total Time
50 mins
Servings: 4 bowls
Calories: 271 kcal
Course:
Soup
Cuisine:
British
Ingredients
- 1 lb vegetable marrow, chopped (see Note 1)
- 1 onion, roughly chopped
- 2 ribs celery, roughly chopped
- 1 carrot, roughly chopped
- 4 tbsp butter of your choice (= half a stick; I like Earth Balance)
- 3 tbsp flour
- 3 cups vegetable stock or water
- salt and pepper (to taste; see Note 2)
- ½ cup vegan cream or canned coconut milk (*optional)
Instructions
- Melt butter in a stockpot on medium-high heat. Sauté the onion, celery, carrot until aromatic.
- Sprinkle in the flour and stir it around to coat all the vegetables evenly.
- Pour in the vegetable stock and add the chopped vegetable marrow. Add salt and pepper to taste. Cover and bring to a boil.
- Once bubbling, turn the heat down to medium-low and gently simmer for 25 minutes.
- Blend the soup into a smooth purée. Stir in cream before serving.
Cup of Yum
Notes
- Vegetable Marrow: Can substitute with zucchini or spaghetti squash.
- Salt & Pepper: I used 1 tsp salt (6g) and 1/2 tsp ground black pepper together with low-sodium vegetable stock. If your vegetable stock has lots of salt, or if using a concentrated bouillon like Better than Bouillon, reduce the salt.
Nutrition Information
Calories
271kcal
(14%)
Carbohydrates
28g
(9%)
Protein
4g
(8%)
Fat
17g
(26%)
Saturated Fat
5g
(25%)
Polyunsaturated Fat
6g
Monounsaturated Fat
6g
Sodium
1635mg
(68%)
Potassium
553mg
(16%)
Fiber
3g
(12%)
Sugar
10g
(20%)
Vitamin A
5443IU
(109%)
Vitamin C
27mg
(30%)
Calcium
57mg
(6%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 4bowls
Amount Per Serving
Calories 271
% Daily Value*
| Calories | 271kcal | 14% |
| Carbohydrates | 28g | 9% |
| Protein | 4g | 8% |
| Fat | 17g | 26% |
| Saturated Fat | 5g | 25% |
| Polyunsaturated Fat | 6g | 35% |
| Monounsaturated Fat | 6g | 30% |
| Sodium | 1635mg | 68% |
| Potassium | 553mg | 12% |
| Fiber | 3g | 12% |
| Sugar | 10g | 20% |
| Vitamin A | 5443IU | 109% |
| Vitamin C | 27mg | 30% |
| Calcium | 57mg | 6% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.