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Courgette soup in two bowls

Courgette Soup

  • Author: caroline
  • Total Time: 30 minutes
  • Yield: 1 1x
  • Diet: Vegetarian


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.


  • 1 tsp olive oil
  • 250g courgette, roughly diced
  • 1/2 medium onion, sliced
  • 1 clove garlic, crushed
  • 1/2 cup vegetable stock
  • 45 fresh basil leaves
  • 1 tbsp light cream cheese
  • to garnish (optional): toasted sesame seeds and a drizzle of cream


  • immersion/stick blender


  1. 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.
  2. Stir in the garlic and cook for a further minute. 
  3. Add the vegetable stock and increase the heat to bring to a simmer. Cook for a further 10 minutes. 
  4. 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. 


  1. 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.
  2. To make this soup vegan then omit the cream cheese or use a vegan cream cheese alternative.
  3. 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


  • Serving Size: 1
  • Calories: 165
  • Fat: 8g
  • Carbohydrates: 18g
  • Protein: 7g

Keywords: soup, courgette, zucchini, low fat, healthy, vegetarian, lunch