As we’re in the middle of winter there is nothing more comforting and warming than a hearty good old bowl of soup, and my Low Fat Courgette Soup is no exception, low fat doesn’t mean flavourless.
I do love a bowl of soup, back at home we eat soup at least 4 times a week, whether is a broth, a cream or vegetable soup a good bowl of the stuff is always on the menu.
This Courgette Soup is not only super flavoursome but is also very low fat perfect if you’re in a low calorie diet or looking to loose a bit of weight. Did you know that courgettes are considered to be hipocaloric? This means they have a very low calorie count which in my ears sounds I can stuff myself with courgette and yet have a low calorie intake!
But this recipe apart from being yummy and versatile is also very cheap to make coming at a £1.50 per portion!
So without further do, here’s my Low Fat Courgette Soup Recipe
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Creamy, warm and very satisfying. This Courgette Soup is not only super flavoursome but is also very low fat perfect if you're in a low calorie diet or looking to loose a bit of weight
- 2 large courgettes
- 1 medium onion
- 1 medium red pepper
- 3 garlic gloves
- 1 Ltr of water or stock vegetable or chicken
- Salt
- Black pepper
- A pinch of dried chill flakes
- A pinch of smoked Paprika
- Fresh chopped Parsley
- Extra Virgin Olive Oil
- Grated Parmesan cheese optional
- 3 slices of cured ham like Italian prosciutto or Spanish Serrano ham - optional
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In a warm pot or pan add 3 Tbsp of olive oil, the chopped onion, chopped red pepper and chopped garlic, and leave to soften for around 5 minutes.
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When the veggies are soft add the chopped courgettes and leave to cook for another 5 to 6 minutes.
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Add a couple of pinches of salt, black pepper, a pinch of chilli flakes, and a pinch of smoked Paprika stir everything and leave the mix for a couple of minutes.
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Add the water or stock stir everything and leave to cook for around 7 to 10 minutes or until the courgettes are very very soft.
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In the meantime in another warm pan or skillet add 2 Tbsp of oil and cook the ham until is crispy. It should take around 5 to 6 minutes. Once the ham is crispy leave aside to cool down.
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Once the courgettes are soft, you can either blend them directly on the pot with hand held blender or blend them in a food processor, and blend until the mix has the consistency of soup.
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Plate the food with some Parmesan sprinkled on top, the crispy ham and some chopped parsley
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Served piping hot
©Copyright of Morella Velazquez - Mi Terruño - www.calabriataste-meals.co.uk
This recipe is quite versatile and if you’re on a super low calorie diet you can dismiss the Parmesan cheese and cured ham. And if you’re vegetarian or vegan you can swap the cheese for a vegetarian version or leave out all together.
Courgettes Nutritional Facts per 100gr
| Calories | 18 |
|---|---|
| Protein | 1.8 |
| Carbohydrate | 1.8 |
| Fat | 0.4 |
| Fibre | 0.9 |
Source: http://www.weightlossresources.co.uk/calories-in-food/veg/courgette.htm
Courgettes Health Benefits
- Antioxidants
- Contain a moderate amount of folates
- A good source of potassium
- Rich in vitamin A
- Contain moderate amount of B-Complex
Source: http://www.nutrition-and-you.com/zucchini.html
Serving Options
I like to serve this soup with either some crusty artisan bread, toasted pitta bread or tortillas, and if you’re gluten and wheat free with some gluten and wheat free bread.
Drink wise I prefer a very cold light white wine or a light beer.
