Soup two nights in a row? Yep! Tonight was a delicious one made with courgettes (zucchini). The soup was thick, creamy and brimmed full of flavor, which is what surprised me. Courgettes (zucchini) aren’t well-known for their flavor, and I was thinking this creation may have been a bland one.
The soup is quick and easy to make, vegan-friendly, dairy free and low in calories (100 per bowl). Not only that, each bowl is packed with over 3 portions of fruit/veg.
Courgettes (zucchini) are simmered in a stock, liquidized, then blended with seasonings and creamed coconut. It’s really that simple. Cumin and cinnamon are used to flavor this soup – you have to trust me when I tell you that you cannot taste the actual curry-ness or spiciness in the soup. However, if you like that kind of thing, you can of course add more to taste.
CREAM OF COURGETTE (ZUCCHINI) SOUP – VEGAN
Makes 4 bowls (serving 2-4)
- ½ teaspoon groundnut (peanut) oil
- 1 small onion, roughly chopped
- 3 cloves garlic, crushed
- 1 kg (2.2 lb) courgettes (zucchini), cut into 1.25 cm (½ inch) chunks
- 750 ml (3 c) boiling water
- 8 g (1 teaspoon) Better than bouillon* vegetable stock paste
- 20 g (1 ⅓ tablespoons or 0.7 oz) creamed coconut block**
- 1-2 teaspoons ground cumin***, or to taste
- 1 teaspoon ground cinnamon***, or to taste
- salt and pepper, to taste
* Better than bouillon is a concentrated paste, which you add water to, to make a stock. If this is not available, use stock cubes or ready-made unsalted stock instead of water in step 3.
** Creamed coconut is a solid. It is sold in blocks and can be found in unrefrigerated grocery aisles. If this is unavailable, use a couple of splashes of coconut milk instead.
*** If you’re unsure about these spices, add less than the stated amount, taste the soup, then add more to taste.
1. In a large saucepan, heat oil until hot, and then sauté onion and garlic until aromatic and translucent, about 3-5 minutes.
2. Add courgettes (zucchini) and stir for about 1-2 minutes over medium heat.
3. Add boiling water and stock paste. Bring to the boil, and simmer covered for 10-15 minutes or until the chunks of courgette (zucchini) are soft.
4. Take the pan off the heat. Liquidize the soup until smooth, either in batches in a liquidizer or using a hand (immersion) blender in the pan.
5. Stir in creamed coconut block until melted, then season with cumin, cinnamon, salt and pepper to taste. Serve and enjoy!