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Zucchini (Courgette) Basil Soup

Course: Appetizers, Lunch, Main Course, Soups
Diet: Egg Free, Low Calorie, Vegetarian
Time: Max 30 min
Calories: 150 - 450 kcal
Type: meal plan recipes
Diet: egg-free
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 2
Calories: 408kcal
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US Customary - Metric

Ingredients

  • 1 green onion (or scallion)
  • 2 clove garlic
  • 11 oz (300 g) zucchini (courgette)
  • 5 oz (140 g) spinach
  • 1 tsp olive oil
  • ⅓ cup (60 g) low fat cream cheese
  • ½ cup (12 g) basil, fresh (packed)
  • 2 cups (480 ml) vegetable broth
  • 4 oz (110 g) wholegrain bread (3 big slices)
  • 1 tsp butter
  • 2 tbsp pumpkin seeds
  • Salt and pepper to taste

Instructions

  • Roughly chop your green onion, garlic cloves and zucchini (courgette).
  • In a medium size pot over medium heat add the olive oil, green onion, garlic and zucchini. Cook until veggies have a golden color. If the veggies start to stick, add a drop of hot water instead of more oil while cooking.
  • Add basil and spinach leaves, low fat cream cheese, vegetable broth and black pepper. Simmer until the zucchini (courgette) is soft and tender, about 10 to 13 minutes.
  • Meanwhile, cut the bread into pieces of about 1 inch. In a small pan melt the butter and add the bread pieces and seeds of choice, cook until they are golden brown and toasty.
  • Blend the soup, you can use a hand blender and process in the same pot. Take the soup back to the stove. Simmer for 3-5 minutes. Finally, salt soup to taste.
  • Serve soup topped with basil leaves, seeds and toasty bread pieces.

Nutrition

Calories: 408kcal | Carbohydrates: 42g | Protein: 19g | Fat: 20g | Saturated Fat: 7g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 6g | Trans Fat: 0.1g | Cholesterol: 27mg | Sodium: 1428mg | Potassium: 1210mg | Fiber: 8g | Sugar: 11g | Vitamin A: 8122IU | Vitamin C: 51mg | Calcium: 277mg | Iron: 6mg