This healthy courgette soup recipe is an easy and delicious way to use up a surplus of courgettes. Made with simple everyday ingredients, it's naturally creamy without using cream. This easy courgette soup is perfect for a light lunch, simple supper or batch-cooking for the freezer.
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At a glance
Recipe Summary: Healthy courgette soup
Prep time: 10 minutes
Cook time: 20 minutes
Servings: 4
Key ingredients: Courgettes, onion, stock
Nutritional highlights: Low calorie, a good source of vitamin C and other antioxidants
Allergy info: Gluten-free, dairy-free, nut-free, vegan
Convenience: Easy to make with a few everyday ingredients, freeze-friendly
Why are courgettes so good in soup?
As I grow my own courgettes (zucchini), I'm often looking for recipes to use up a surplus of courgettes. This healthy soup recipe is ideal, and when the courgettes cook down and are blitzed with the stock, they naturally produce a really creamy texture.
I've found it to be popular, even with children who aren't courgette lovers!
Courgettes are brilliant for making a light summer soup as they cook down very easily to a smooth and creamy texture without the need for cream or potatoes.
They are also very quick and easy to prepare, meaning this healthy courgette soup is ready to eat in 30 minutes.
Healthy ingredients
A full list of ingredients along with metric and US measurements can be found in the recipe card at the end of this post.
Courgettes. You can make the recipe with large courgettes or small (which makes it very convenient when your own crop is getting overgrown!)
Courgettes naturally contain a lot of water, but they are also rich in vitamins, minerals and fibre. (See 12 health and nutrition benefits of courgettes).
This simple courgette recipe also contains onions, which add a lovely slightly sweet, savoury flavour. They are another great source of antioxidants.
Stock. I often use a stock cube for convenience. If you use homemade stock, your soup will be even healthier and you can control the seasoning and eat less salt.
If you are using bought stock, make sure you check the seasoning before adding more.
This courgette soup recipe is vegan, but you could also switch in chicken stock or a homemade bone broth if you prefer.
Healthy courgette soup uses olive oil to cook the onions and courgettes, but feel free to switch in coconut oil if you prefer. The recipe is made without cream and is dairy-free
Garlic and nutmeg both add flavour, as well as valuable plant compounds.
How to make healthy courgette soup
Healthy courgette soup is very quick and simple to make. Courgettes are super easy to prepare. Don't peel them - not only is it quicker, but the skin contains healthy fibre and adds a pretty speckled colour to the soup. Other than preparing an onion and blitzing the soup, there is little else to do:)
Heat a large deep pan over a medium heat. Add the olive oil and fry the onions until they are starting to caramelise slightly. This adds a little extra sweetness and depth of flavour.
Add the courgettes and garlic and fry for a few more minutes. This will remove a little of the moisture from the courgettes and help to concentrate the flavour.
Add the stock and grated nutmeg. Bring the soup up to the boil and simmer gently for 20 minutes until the courgettes and onion are tender.
Remove the pan from the heat. If you have a hand blender, you can blitz the soup in the pan to cut down on the washing up. Otherwise, a food processor or blender will do the job, but it is a little messier.
Variations
This recipe has a light delicious flavour, and it's a very kid friendly soup. But it's also easy to ring the changes, especially if you have a large supply of home grown courgettes:)
- Herbs. Both basil and mint go brilliantly with courgettes. Just add a handful of roughly chopped herbs before you blitz the soup.
- Courgette and pea soup - Adding peas will make the soup slightly sweeter, and they also add protein. Peas are also a great source of iron and B vitamins.
Storage and serving suggestions
This easy, creamy courgette soup is ideal for meal prep. It can be made ahead of time and stored in the fridge for up to 3 days.
It also freezes perfectly, so make up a few batches whilst courgettes are in season.
I usually serve this soup hot, but chilled courgette soup is also delicious. I often eat it for lunch and serve it with oat and wholemeal crackers, quick wholemeal flatbreads or this gluten free seed bread
Frequently asked questions
Absolutely not. As well as being a time saver, leaving the skin on will add more fibre (and colour) to your soup. Just give the courgettes a quick rinse, and then slice them up.
Yes, this recipe is perfect for using up a glut of large courgettes or zucchini which have grown into marrows. You will need to peel the marrow, as the skin is much tougher and won't break down. Cut away the central area and discard the seeds (or save them to grow a crop next year!).
If you have a glut of courgettes, then it's possible to freeze them. Once frozen, they do tend to lose some of their texture, but you can still make soup with frozen courgettes. Simmer the soup for 5 minutes less than stated in the recipe.
Yes, this healthy courgette soup is ideal for freezing. Once it's cool, pour it into a freezer-proof container with a lid and freeze for up to 3 months.
Other courgette recipes you might also like
You might also like this post with a collection of courgette recipes and storage tips for when they are in season.
Easy, seasonal soups
These light, healthy soup recipes are all easy to make and dairy free.
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Recipe
Healthy Courgette Soup
Ingredients
- 1 onion peeled and chopped
- 1 tablespoon olive oil
- 400 g courgettes diced
- 1 clove garlic peeled and very finely chopped or crushed
- 500 ml vegetable stock
- salt and pepper if needed
- grating of nutmeg or use ¼ teaspoon ground nutmeg
Instructions
- Place a large saucepan over a medium heat, and fry the onion in olive oil for 5 minutes. It will start to soften and turn golden.1 onion, 1 tbsp olive oil
- Add the garlic and courgette, and fry for a further 5 minutes.1 clove garlic, 400 g courgettes
- Add the stock and nutmeg, bring to the boil and simmer gently for 20 minutes.500 ml vegetable stock, grating of nutmeg, salt and pepper
- Blitz until smooth with a hand blender.
Notes
- No need to peel the courgettes - it saves time and is better for you.
- Check the seasoning before adding extra - your stock may provide sufficient seasoning.
- If you don't have an immersion blender, you can also blitz the soup in a blender or food processor. Take care not to overfill so you don't get splashed with hot liquid!
- Perfect for making ahead and freezing.
Nutrition
Please note nutritional information is per serving and is provided for guidance only.
Lindsay says
This was lush. I added few sweet potatoes and some harrisa for a kick. Great light lunch xx
Wendy Faulkner says
Thanks for your comment:) Harissa and sweet potatoes sound a great addition.
Lizzie O'Grady says
Brilliant and easy even for a rubbish cook like myself! Really nice light soup.
Wendy Faulkner says
Thank you, I'm really glad you enjoyed it:)
Jacky says
Great recipe for giant courgettes thx.
Wendy says
My pleasure. I've got a glut too;)