Description
This courgette soup is thick and hearty, yet light in calories and fat. It’s flavoured with sweet basil, onion and garlic, with a good dollop of cream cheese to add extra creaminess.
The default recipe serves one.
Ingredients
Scale
- 1 tsp olive oil
- 250g courgette, roughly diced
- 1/2 medium onion, sliced
- 1 clove garlic, crushed
- 1/2 cup vegetable stock
- 4–5 fresh basil leaves
- 1 tbsp light cream cheese
- to garnish (optional): toasted sesame seeds and a drizzle of cream
Equipment:
- immersion/stick blender
Instructions
- Heat the olive oil in a medium-sized saucepan over high heat. When hot add the onion and courgette and saute for around 8-10 minutes until softened.
- Stir in the garlic and cook for a further minute.
- Add the vegetable stock and increase the heat to bring to a simmer. Cook for a further 10 minutes.
- Remove the pan from the heat and tear in the basil leaves. Use an immersion/stick blender to blend everything together into a smooth mixture and season to taste. Once blended stir in the cream cheese until fully incorporated and spoon into bowls.
Notes
- If you want to freeze the soup then allow to cool before transferring to freezer-proof, sealed containers. Store for up to 3 months in the freezer and reheat in the microwave or on the hob (stove) until steaming hot.
- To make this soup vegan then omit the cream cheese or use a vegan cream cheese alternative.
- For an added kick add a few chilli flakes to the soup before serving.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Soup
- Method: Hob / Stove
- Cuisine: British
Nutrition
- Serving Size: 1
- Calories: 165
- Fat: 8g
- Carbohydrates: 18g
- Protein: 7g
Keywords: soup, courgette, zucchini, low fat, healthy, vegetarian, lunch