Courgette And Lentil Soup​

This easy, nutritious courgette and lentil soup is a creamy, comforting meal perfect for busy days. Packed with warming spices and hearty lentils, it’s quick to prepare using common ingredients like kale and coconut milk. You can easily adjust the flavors or add toppings like coconut yoghurt and chilli flakes for extra zest.

Ingredients Needed

• 1 tbsp olive oil
• 1 large onion, finely chopped
• 2 cloves garlic, crushed
• 400 ml (1 ¾ cups) passata
• 400 ml (1 can/ 1 ¾ cups) coconut milk
• 150 g (¾ cup) red lentils
• 700 ml (3 cups) vegetable stock
• 1 courgette (zucchini), grated
• 100 g (3 ½ oz) kale, hard stems removed
• 1 tbsp white wine vinegar
• Sea salt + freshly ground black pepper

Spice Mix:

• 2 tsp turmeric
• 2 tsp cumin
• 1 tsp ground ginger
• 1 tsp paprika
• Pinch of cayenne pepper

To Serve (optional):

• Coconut yoghurt (yogurt)
• Chilli (chili) flakes

How To Make Courgette And Lentil Soup​

1. Heat the oil: Heat the olive oil over medium heat in a large saucepan. Add the onion, a pinch of salt, and pepper. Fry for 8-10 minutes, stirring until soft and translucent.
2. Add garlic and spices: Stir in the garlic and spice mix. Cook for 2 minutes until fragrant.
3. Add liquids and lentils: Add the passata, coconut milk, red lentils, vegetable stock, 1 tsp sea salt, and black pepper. Bring to a boil, then reduce to a simmer for 18-20 minutes until the lentils are tender.
4. Add courgette and kale: Stir in the grated courgette (zucchini), kale, and white wine vinegar. Simmer for 2-3 minutes until the kale wilts.
5. Adjust consistency: If the soup is too thick, add 50-100 ml (¼ – ½ cup) of water. Taste and adjust seasoning as needed.
6. Serve: Ladle into bowls and top with a dollop of coconut yoghurt (yogurt) and a pinch of chilli (chili) flakes. Serve hot.

Recipe Tips

• Grate the courgette finely: Finely grating the courgette (zucchini) ensures it blends smoothly into the soup, adding texture without overpowering the dish.
• Sauté the spices properly: Fry the spice mix with the garlic for a full 2 minutes. This step is key to releasing their full flavor, making the soup more aromatic.
• Don’t overcook the kale: Add the kale at the end and cook just until it wilts. Overcooking can make it too soft and lose its vibrant green color.
• Adjust thickness with water: If your soup is too thick, gradually add water until you reach your preferred consistency, but add it slowly to avoid thinning it too much.

How To Store And Reheat Leftovers?

• Refrigerate: First, let the leftover courgette and lentil soup cool to room temperature. Once cooled, transfer it to an airtight container and store it in the fridge for up to 3 days.
• Freeze: Allow the soup to cool to room temperature, then place it in a freezer-safe container. Freeze for up to 3 months. To thaw, transfer it to the fridge overnight before reheating.
• Reheat: Pour the soup into a saucepan and reheat over medium-low heat for 5-7 minutes, stirring occasionally, until hot.
  

Nutrition Fact

Serving Size: 1 cup (approx. 245g)

• Calories: 150
• Total Fat: 3g
• Saturated Fat: 0g
• Sodium: 740mg
• Potassium: 330mg
• Total Carbohydrate: 24g
• Dietary Fiber: 10g
• Sugars: 3g
• Protein: 8g

Try More Easy Soups:

• Carrot Coriander Soup Recipe UK
• Cabbage Soup Recipe UK​
• Quick Tomato Soup Recipe With Canned Tomatoes UK
• Chinese Chicken Noodle Soup Recipe UK​