Courgette, pea and basil soup

Name: Courgette, pea and basil soup
Prep time: 20 min
Cook time: 20 min
Total time: 40 min
Cuisine: European, Mediterranean
Ingredients: 75ml olive oil, plus extra to serve; 1 head of garlic, cloves separated and peeled; 6 courgettes, chopped into 3cm thick slices (1.3kg); 1 litre vegetable stock; 500g frozen peas; 50g basil leaves; 200g feta, broken into 1-2cm pieces; 1 lemon: finely grate the zest to get | tsp salt and black pepper

3 steps

Prep:20minCook:20min

A slightly heartier version of this soup - made with chicken stock and topped with pan-fried cubes of ham or pancetta - is also delicious. The key to keeping a green soup as green and vibrant as can be is not to overcook it. Once the peas and basil have been added to the pan you want to remove it from the heat and blitz it straight away. This can be made 3 days in advance if kept in the fridge, and up to I month if frozen.

Updated at: Sun, 14 Apr 2024 07:11:38 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

Low

Nutrition per serving

Calories234.4 kcal (12%)

Total Fat15.2 g (22%)

Carbs17.4 g (7%)

Sugars7.8 g (9%)

Protein9.5 g (19%)

Sodium830.1 mg (42%)

Fiber4.7 g (17%)

% Daily Values based on a 2,000 calorie diet

Ingredients

8 servings

75mlolive oil

plus extra to serve

1 headgarlic

cloves separated and peeled

6courgettes

chopped into 3cm thick slices

1 litrevegetable stock

500gfrozen peas

50gbasil leaves

200gfeta

broken into 1-2cm pieces

1lemon

finely grate the zest to get | tsp

salt

black pepper

Instructions

Step 1

1. Put the oil into an extra large saucepan and place on a medium high heat. Add the whole garlic cloves and fry for 2-3 minutes, stirring frequently until they turn golden. Add the courgettes, 2 teaspoons of salt and plenty of pepper and continue to fry for 3 minutes, stirring continuously, until starting to brown. Pour in the stock, along with 500ml of water, and bring to the boil on a high heat. Cook for 7 minutes, until the courgettes are soft but still bright green.

Step 2

2. Add the peas, stir through for I minute, then add the basil. Remove from the heat and, using a stick blender or liquidiser, blitz until the soup is smooth and vibrant green.

Step 3

3. When ready to serve, spoon into eight bowls and top with the feta and lemon zest. Finish with a good grind of black pepper and a drizzle of oil.