Google+ Courgette (zucchini) soup - 200 calories |Forget dieting forever

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Wednesday, 14 August 2013

Courgette (zucchini) soup - 200 calories

We were pleasantly surprised at just how delicate and fresh this COURGETTE (ZUCCHINI) SOUP tasted. The goat's cheese helped create the velvety texture.
I wondered what to do with the crop of round courgettes making their way across our garden. We planted a few seeds in the border, next to the roses, and can't quite believe the result. If you're looking to grow just one vegetable without too much bother - this is the one.
If buying fresh, then any vegetable - in season - is so much tastier and cheaper too.
Apart from anything else, the courgette is very low in calories at just 17 calories per 100g.
I was going to make a pasta dish and use grated courgette, but thought I would give this soup a try.
We were both really impressed and will be making it again. I would imagine it's also very tasty served cold on a very hot day.
If you would like to try this low calorie recipe, then here it is:
COURGETTE SOUP (approx 200 calories per serving)
Ingredients - two large portions
500g courgette
175ml milk
175ml vegetable stock
50g soft goat's cheese (without rind)
teaspoon of chopped fresh mint (or small sprinkle of dried mint)
bay leaf
salt & pepper
olive oil 
Clean the courgette and roughly chop or slice (skin on). Sprinkle with a little salt.

Heat a little oil in a saucepan then add the courgette and bay leaf.  Cook on a low heat with the lid on until soft (we cooked ours for 15 minutes).

Add the milk, stock and mint. Be careful with the mint, as it is quite strong and can overpower the delicate courgette.

Continue to simmer for a further 5 minutes. You don't want the heat too high or the milk will boil over.

Blend the soup.

Check the seasoning - add a little salt and pepper.

Crumble the goat's cheese into the pan and heat through.

Blend the mixture again. If it's too thick then add more milk or water.

Serve with a few sprigs of mint and a drizzle of olive oil.
The goat's cheese added the oomph to the soup. You could add some peas too, as they would blend well and give the soup a darker colour. It was the freshness that struck me most. Serve with some hot crusty bread and butter.
REMEMBER: We all have a calorie allowance - do you know yours?
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We like to post our main meals to give you an idea of just how far calories can go! It's up to you what you eat.
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