Cream of Courgette (Zucchini) Soup – Vegan

 

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)

 

Ingredients

  • 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.

 

Method

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!

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