Courgette Soup

a.k.a. Zucchini Soup, or if you're from where I'm from, Green Marrow Soup (wow, how gross does that sound?!)

New year, new me. Yadda yadda... . 

Hands up if you made a list of New Year's resolutions? 

Okay, hands up if you've managed to stick to them. 

Yeah, me too. 

But that's okay, I won't judge you. Instead, I'll give you something healthy to eat as penance. Why is it penance? Didn't you know that healthy things taste like crap and so it's obviously a punishment? WRONG! 

This soup is bloody delicious! And, healthy to boot. So, take that, judgemental fat bastard! (Not you, Santa over there with his 2017 naughty list.)

Seriously, though, I love this soup. My hubby does too. He gets very excited when he sees me piling a load of courgettes into the shopping trolley. (Oh my!)

There are a few reasons for you to love this soup too...

  • It's really easy to make
  • It's so simple, yet so delicious
  • It's trainer approved!

Easy to make. Well, it is. You'll spend about five minutes prepping the few ingredients, another ten-or-so minutes at the stove, then you'll leave it to do its thing for a bit, and finally you'll come back and give it a quick blitz before enjoying it. Easy. 

Simple yet delicious. Very simple flavours, but that doesn't make it any less tasty. I find courgette to be quite creamy and naturally sweet, so when they're blitzed up with onions that have also sweetened while cooking, this soup is very pleasant to the taste buds. It's naturally thick and creamy without the need for adding any thickeners like potato, not that there's anything wrong with potato, but not needing them means you can save the carbs for something else on your plate. 

I don't bother peeling the courgettes, just give them a wash and they're good to go. If you want a lighter, almost white coloured soup, then peel away, my friend. Peel away. 

I don't bother peeling the courgettes, just give them a wash and they're good to go. If you want a lighter, almost white coloured soup, then peel away, my friend. Peel away. 

Trainer approved? I got the recipe from my trainer! Well, I got the original recipe from him which was actually a courgette and fennel bulb soup, but when I went out hunting for the ingredients, it was the one time a fennel bulb wasn't in sight. Normally they are everywhere and I always scoff at them, wondering what the demand is for fennel bulbs that they are always to be found in a country where it's unheard of to find various pumpkins and squash if it's not nearing Halloween. But the one time I actually needed them. Nothing. Typical! Anyway, I went home and did my own thing, adding in extra courgette to make up for the loss of the fennel bulb, and I've not made it any other way since. 

Oh wait, I lie. I did add a bit of garlic once, that too was really nice.

Personally, I prefer making it with chicken stock because I like the flavour better, but if you're a veggie then go veggie all the way. 

I enjoy mine served with a bit of double cream, but a drizzle of olive oil or coconut cream goes just as well with it. Also, a mild herb like fresh flat leaf parsley adds a little something extra. Although, I will happily slurp it up as a snack or veggie side dish just as it is. 

That's about all I can say about such a simple soup. It is what it is, and what it is is delicious!

Soup's up!

Courgette/Zucchini Soup


Recipe makes approx 2.3 litres / 9½ cups of soup
Approx calories: 47kcal per 250ml/1 cup
Approx macros: 6.1g Carbs / 1.1g Fat / 3.4g Protein per 1 cup
1 tbsp 1 tbsp 1 tbsp Extra Virgin Olive Oil
1.5kg 3.5lb 6 large Courgettes, washed with skin or peeled
1 med 1 med 1 med Onion, roughly chopped
1l 35 fl oz 4 cups Chicken Stock (or veggie)
Salt & Pepper, to season
  • Trim the ends off the courgettes then cut in half length ways, then cut into thick slices. Set aside
  • Pour olive oil into a large pot and heat on medium high
  • Add the courgette and onion with a sprinkling of salt and cook for about 10-15 minutes until onions and courgette are softened. Stir occasionally
  • Add the stock and hike up the heat to high to bring to a boil
  • Once boiling, reduce heat to low and leave to simmer for about 20 minutes with the lid on the pot, but slightly ajar. Stir occasionally
  • Use a stick blender to blitz the soup until smooth, or spoon into a food processor or blender to do the same. The latter options are probably quicker.
  • Season with salt and pepper to taste, then serve
  • Tip: The reason I don't heavily season before this point is because of the stock. Some are really salty, some are just right, and if you've bothered to make your own, might not be salty at all. So, you don't want to throw a whole bunch of seasoning in there at the start, cook everything and then find you've got way too much going on. The stock pots I use aren't too bad, so I only add another sprinkling right at the end.
  • Tip: For a thinner soup, add a bit more water or stock, or if you prefer your soup thicker, simmer further after blitzing with the lid off until it thickens up

Recipe adapted from a meal plan I got from my trainer

Other Tips:

Will keep for 3-5 days in the fridge, but you can portion it up and freeze for about 3 months.

Delicious served with a drizzling of cream, coconut cream or olive oil and a bit of chopped fresh flat leaf parsley or thyme

Calories & Macros are rough estimates using MyFitnessPal, these numbers may vary depending on ingredient brands etc.
I am not a professional dietitian or in any way an expert on diet and health nutrition, these recipes are suited to my own personal eating plan and may or may not fit in with your own personal eating plan. 
Please check with your own personal trainer / coach / doctor / dietitian / etc. to see if these recipes are suitable to you.