This delicious Courgette Soup (Zucchini Soup) is smooth, creamy and is sure to be a family favourite (even with those who don't like courgettes!)
Reasons to Love this Soup
- VEGETABLE EXPOSURE: I never liked courgettes as a kid but despite loathing them, I did love this soup (even though I knew it was made with courgette). Just because a child doesn't like a certain food prepared one way doesn't mean they won't like it prepared other ways.
- NUTRITION: Courgettes are rich in minerals and vitamins that include potassium, phosphorus, magnesium, calcium and vitamin C. Its peel (which is blitzed into the soup) is a good source of dietary fibre which will help if your little one is suffering from constipation.
- A great way to use up a glut of courgettes from your garden (or neighbour's garden!)
- STORES WELL: Can be refrigerated or frozen meaning you can have it prepared in advance for busy weekdays.
Ingredient Info (and alternatives)
- BUTTER - If you are looking to make this soup dairy-free you can replace it with olive oil.
- ONION & GARLIC - The flavour base of the soup.
- COURGETTES (ZUCCHINI) - The star of the soup, you will need roughly 6 medium courgettes.
- STOCK - Use either a home made stock (vegetable or chicken) or a good quality store-bought stock. If making for a baby/ young child make sure to use homemade or low sodium.
- CREAM - This soup is thick and creamy, even before you add cream. The courgettes blend together to make the soup smooth and silky in texture. Therefore, if you want to make this soup dairy-free you can easily skip the cream altogether.
Cooking Steps and Tips
- Saute the onion and garlic and cook for approx. 5 mins (until lightly golden) It’s well worth taking the time to slowly saute the onions until golden, for the extra flavour it adds
- Add the courgettes, reduce the heat and allow the vegetables to sweat for 10 mins. The aim is to soften the courgettes and allow them to release moisture, not to brown them.
- Add the stock and simmer for 25 mins. The courgettes should be very soft and easy to blend.
- Using a stick blender, whizz until smooth. You can use a blender but you should allow the soup to cool slightly and blend in stages.
- Add the cream (optional) and stir through.
Storage Instructions
- REFRIGERATE - Allow to cool, transfer to an airtight container and store for up to 3 days.
- FREEZE - Allow to cool down, transfer to freezable containers, with good lids, and freeze for up to 3 months
Serving soup to a baby? This guide on Soup for Babies has you covered!
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Have you tried this recipe? I love to hear your feedback, please rate and leave a comment below or tag me on Instagram.
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Courgette Soup (Zucchini Soup)
A deliciously smooth and creamy soup.
Prep Time: 10 minutes
Cook Time: 40 minutes
Total Time: 50 minutes
Serves:4
Hover over "serves" value to reveal recipe scaler
Equipment
- Large Soup Pot
- Immersion Blender (Stick Blender)
Ingredients
- 30g (2 tbsp) Butter * SEE NOTE 1
- 1 Large onion, chopped
- 2 Garlic cloves, minced
- 1 kg (2lb) Courgettes (zucchinis), halved lengthways and sliced. * SEE NOTE 2
- 1 litre (4 cups) Vegetable / Chicken Stock * SEE NOTE 3
- 120ml (½ cup) Cream * SEE NOTE 1
Instructions
- Melt butter, over a medium heat, in a large pan. Add the onion and garlic and cook for approx. 5 mins (until lightly golden)
- Add the courgettes, reduce the heat and allow the vegetables to sweat for 10 mins (lid on)
- Add the stock and simmer for 25 mins, until the courgettes are very soft.
- Using a stick blender, whizz until smooth.
- Add the cream (optional) and stir through.
- Delicious served with some freshly grated parmesan.
Video
Recipe Notes
- To make dairy free you can replace the butter with olive oil. You can miss out the cream, the soup is actually quite creamy without the extra cream.Â
- 1kg is roughly 6 medium courgettes
- Use homemade stock or low sodium stock if serving to baby / young child. You can also replace some of the stock with water to reduce sodium levels.Â
Nutritional facts
Calories: 121kcal | Carbohydrates: 13g | Protein: 3g | Fat: 6g | Saturated Fat: 4g | Cholesterol: 16mg | Sodium: 1014mg | Potassium: 692mg | Fiber: 2g | Sugar: 9g | Vitamin A: 1190IU | Vitamin C: 47.3mg | Calcium: 49mg | Iron: 1mg
Linda Guerra says
I make this all the time. I do chop a couple of celery stalks to add to the soup. Delish!!
Amy says
Sounds perfect, Linda. So happy you like this soup 🙂
Aerona says
This is so easy and delicious. I had courgettes to use up. I don’t eat dairy but you’d believe there was dairy in it as it turns out quite creamy. I added a bit of lemon juice and black pepper to mine. Very simple but very tasty!
Amy says
Fantastic, Aerona! Thanks for the 5 stars 🙂
Max Tolley says
This was bostin (more than great).
Used 1 calorie spray oil and 0% fat greek yogurt and it was a low calorie marvel.
Amy says
Excellent, thanks Max!
Betty says
I had a few courgettes that needed using up so looked for a recipe and found this one. I loved it, so simple to make and just gorgeous. I’ve sent the recipe to friends in Australia and Italy and they love it too. This one is a keeper.
Amy says
How lovely, thank you Betty 🙂
Ian says
Easy to make , lovely to eat and the kids loved it .
Amy says
Thanks Ian, glad they liked it 🙂
Alice says
Loved your recipe will be trying others
Amy says
Hi Alice, thank you! Hope you enjoy the others too 🙂
Michal says
This recipe looks great! I forgot to sweat the zucchini beforehand - do you think it'll still come out okay? It's on the stovetop now and the kids are hungry 🙂
Amy says
Hi Michal, it should be fine, you just may not have the same depth of flavour and may have to simmer longer. How did it go?
Val peteva says
Great tecipe!
Amy says
Thanks Val!