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A bowl of creamy courgette soup next to two slices of bread.
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4.90 from 64 votes

Creamy Courgette Soup (Zucchini Soup)

If you are looking for a light and filling soup that is low in calories, then this Creamy Courgette (Zucchini) Soup is for you.
Prep Time5 minutes
Cook Time20 minutes
Total Time25 minutes
Diet: Gluten Free, Low Carb, Vegetarian
Allergen: Dairy
Servings: 4 people
Calories: 75kcal
Author: Dannii Martin

Ingredients

  • 1 teaspoon Vegetable oil
  • 5 Courgettes (zucchini) diced
  • 750 ml Vegetable stock
  • 2 Garlic clove crushed
  • 5 g Fresh chives finely chopped
  • 1 Onion small; diced
  • 1 pinch Sea salt and ground black pepper
  • 4 tablespoon Reduced fat creme fraiche
UK Metric Measures - US Customary Measures

Instructions

  • Heat 1 teaspoon Vegetable oil in a large soup pan and then add 1 Onion, 2 Garlic clove and 5 Courgettes (zucchini). Gently cook for 5 minutes, stirring every so often.
  • Add 750 ml Vegetable stock 5 g Fresh chives and 1 pinch Sea salt and ground black pepper to the pan and gently simmer for 15 minutes.
  • Blend the soup until smooth and stir in 4 tablespoon Reduced fat creme fraiche.
  • Serve in bowls with a dollop of creme fraiche and chives for serving (optional).

Notes

  • If the soup is too thin and watery, you can thicken it with a flour slurry. Mix equal parts plain flour and water (say 2 tablespoons of each) in a cup and then mix that in to the soup until you get desired thickness.
  • Chives work well with this courgette soup as they have a nice onion flavour, but you could use basil, mint or parsley instead.
  • Add a little extra vibrant green colour and a nutrient boost by cooking some peas with it and blending them up too.
  • You could use plain yoghurt or cream instead in this zucchini soup if you don't have any creme fraiche.
  • Make this vegan by leaving out the creme fraiche.
  • Use shallots instead of onion for a sweeter flavour.
  • If you want to give this soup a flavour boost, then roast the courgettes before adding to the pan.
  • We have used vegetarian stock to keep this soup vegetarian, however you could swap it for a really good quality chicken stock to give it a richer flavour.
  • If you are making this for your children, then use a low salt stock and don't season the whole soup, just do individual bowls if wanted.
  • If you are using a jug blender to blend this soup, then wait until it has cooled first as you could crack the jug if it is too hot.
  • Crumble some feta on top with a little indulgent twist.
  • If you want to bulk out the soup, then some cooked rice or orzo pasta works well.

Nutrition

Serving: 1bowl | Calories: 75kcal | Carbohydrates: 13g | Protein: 3g | Fat: 2g | Saturated Fat: 0.4g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 0.3g | Trans Fat: 0.01g | Sodium: 766mg | Potassium: 689mg | Fiber: 3g | Sugar: 9g | Vitamin A: 942IU | Vitamin C: 47mg | Calcium: 49mg | Iron: 1mg

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