courgette Archives - Medshield Movement

Nutrient-Packed Green Soup

Nutrient-Packed Pea, Courgette and Baby Spinach Soup

This green soup is packed with nutrients, low in calories and easy to prepare, making it a great weeknight meal.

What You Need:

  • 1 small brown onion, sliced
  • 2 carrots, peeled and grated
  • 4 fingers of celery, finely chopped
  • Olive oil
  • 4 to 6 medium courgettes, roughly chopped
  • 1 clove garlic, finely chopped
  • 500ml vegetable stock
  • 1 cup frozen peas
  • Pinch each of black pepper, salt and chilli flakes
  • 2 handfuls baby spinach
  • ¼ cup cream or coconut cream (optional)
  • Fresh basil, for garnishing

Method:

  1. Sauté the onion in a little olive oil over medium heat. After a couple minutes, add the carrots and celery and saute for a further 3-4 minutes until cooked through.
  2. Add the courgettes and garlic and saute for a further 2 minutes before adding in the vegetable stock.
  3. Add the peas to the liquid and continue to cook for a further 15 to 20 minutes.
  4.  Taste the liquid to check for saltiness and then add the seasoning.
  5. Add the baby spinach and let it steam / wilt.
  6. Using a hand-held blender, begin to blitz the soup until roughly smooth. The cream is not essential, but adds richness to the soup, but also more calories (optional).
  7. Tear in a handful of  fresh basil leaves and serve immediately.
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