Creamy Courgette Soup
This creamy courgette soup is quick to make, pleasantly light and genuinely filling. Courgettes and carrots lend a natural sweetness, while a little curry powder adds a gentle warmth in the background. Perfect for when you want something warming on the table without spending ages in the kitchen. A bowlful makes a satisfying main course all on its own.
Ingredients
- 6 courgettes, large, about 1 kg total
- 2 carrots
- 2 onions
- 0.5 bunch parsley
- 3 tbsp olive oil
- 2 tsp vegetable stock, powder or paste
- salt and pepper, to taste
- 1 tsp curry powder, level
The ingredient amounts above scale with your choice. The value per serving stays the same, while the total in the pot grows with the number of servings.
All nutrition values side by side
| Nutrient | per serving (estimate) | Total for 6 Servings |
|---|---|---|
| Calories | 95 kcal | 570 kcal |
| Carbohydrates | 8 g | 48 g |
| Protein | 2.5 g | 15 g |
| Fat | 5.5 g | 33 g |
| Fibre | 2.5 g | 15 g |
| of which sugar | 5 g | 30 g |
How this is calculated
Target amount = ingredient amount × target servings ÷ base servings. The result is then rounded for kitchen use: from 100 g or ml to the nearest 5, between 1 and 99 to the nearest 1, pieces and spoons to half units, amounts below one unit to quarters, thirds or halves. Teaspoons and tablespoons also go down to an eighth, kilograms and litres stay finer.
Total = value per serving × target servings. The value per serving is unchanged, because ingredient amount and serving count change by the same factor.
Sources
- Regulation (EU) No 1169/2011 (FIC), Art. 32 and 33: nutrition values per 100 g or 100 ml, additionally allowed per portion.
- European Commission, Guidance document for competent authorities for the control of compliance with EU food law, setting of tolerances for nutrient values declared on a label, December 2012.
Nutrition values are estimates from the recipe record, not laboratory results. Even for checked labels the EU sets tolerances: for fat, protein and carbohydrates 20 percent in the range of 10 to 40 g per 100 g, and 2 g per 100 g below that. Home cooking varies more, because variety, size and cooking loss of the ingredients differ. Kitchen rounding also shifts the total slightly against the plain rule of three. Anyone who has to keep amounts exact for medical reasons, for example during a nutrition therapy prescribed by a doctor, should discuss them with a doctor or a registered dietitian. Your serving count is calculated in your browser only, it is neither stored nor transmitted.
Instructions
- Halve the onions and cut into slices. Heat the olive oil in a large pot and gently sweat the onions over medium heat until translucent.
- Trim and slice the courgettes and carrots, then add the vegetables to the pot with the onions.
- Pour in enough water to cover the vegetables well. Stir in the vegetable stock, curry powder, salt and pepper.
- Bring the soup to the boil, then let it simmer until the carrots are tender.
- Finely chop the parsley and stir it through the soup. Blitz everything with a stick blender until smooth and creamy, then season to taste.
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Nutrition facts per serving (estimate)
| Calories | 95 kcal |
|---|---|
| Carbohydrates | 8 g |
| Protein | 2.5 g |
| Fat | 5.5 g |
| Fibre | 2.5 g |
| of which sugar | 5 g |
Frequently asked questions
Can I freeze courgette soup?
Yes, the blended soup freezes well in individual portions and keeps for up to 3 months.
Which courgettes work best for this soup?
Large, mature courgettes weighing around 1 kg in total are ideal, as they give plenty of volume and a mild flavour.
Does this soup work as a starter?
Absolutely. Served as a starter, this amount stretches to 8-10 small portions.
Can I swap out the vegetable stock?
You can use ready-made vegetable stock as the liquid instead and leave out the water.
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