Tag: courgette

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.