Brown rice and courgette soup recipe

Brown rice and courgette soup recipe

29 ratings

With colourful sweetcorn and zesty lemon, this courgette soup recipe with hearty brown rice makes a wonderfully comforting dinner or lunch idea. This vegetarian soup recipe is so easy to cook and can be made ahead and frozen for busy weeknights when you need a healthy pick-me-up dinner in a hurry. See method

  • Serves 4
  • 15 mins to prepare and 35 mins to cook
  • 320 calories / serving
  • Freezable
  • Healthy

Ingredients

  • 1 tbsp olive oil
  • 2 small red onions, roughly chopped
  • 2 garlic cloves, crushed
  • 2 courgettes, cut into chunks
  • 200g easy-cook brown rice, rinsed
  • 1 vegetable stock cube, made up to 1.5ltr
  • 325g tin sweetcorn, drained
  • 75g spinach
  • 1 lemon, zested and juiced
  • bread and butter, to serve (optional)

Each serving contains

  • Energy

    1355kj
    320kcal
    16%
  • Fat

    6g 9%
  • Saturates

    1g 5%
  • Sugars

    6g 6%
  • Salt

    1.2g 20%

of the reference intake
Carbohydrate 60.4g Protein 8g Fibre 4.6g

Method

  1. In a large saucepan, heat the oil over a medium heat. Fry the onions for 5-7 mins until starting to soften. Add the garlic and cook for 2 mins.
  2. Increase the heat to medium-high and add the courgettes. Cook for 5 mins until starting to colour. Add the rice and stock; bring to the boil. Reduce the heat to low, cover and simmer for 22-25 mins until the rice is tender. For a thicker soup, remove from the heat and blitz with a stick blender, then return to the heat.
  3. Add the sweetcorn and spinach and cook for a further 2-3 mins until the spinach has wilted. Stir in the lemon juice. Ladle into bowls and garnish with the lemon zest and extra black pepper. Serve with bread and butter, if you like.

See more Soup recipes

Freezing and defrosting guidelines

In order to enjoy optimum flavour and quality, frozen items are best used within 3 months of their freezing date. For more tips on freezing and defrosting food, read our article Love Your Freezer.

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