Courgette, chilli and chickpea soup recipe

  • Serves 5
  • 15 mins to prepare and 25 mins to cook
  • 147 calories / serving
  • Freezable
  • Healthy
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Courgette chickpea soup HERO

Heat the olive oil in a large deep pan and fry the onion, garlic and chilli over a low heat for about 5 minutes. Add the chopped coriander stems, thyme and courgettes, and cook for another 5 minutes over a low heat.

Add the vegetable stock and the chickpeas, cover the pan and simmer gently for about 15 minutes. Stir in the spinach and half the chopped coriander leaves, and cook for 1 minute until the spinach leaves have just wilted.

Ladle half of the contents of the pan into a blender and blend until smooth. Pour the blended mixture back into the pan.

Season with salt and pepper to taste before serving, sprinkled with the remaining coriander and with a dollop of cream or yogurt spooned on top. Garnish with the reserved whole coriander sprigs and serve with warm crusty bread.

*Inspired by Rose T. featured in the Realfood Cookbook 

Freezing and defrosting guidelines

Make the soup, then leave to cool at room temperature. Freeze (without garnishes or toppings) in a rigid container, leaving a bit of space for expansion, for up to 1-3 months. Reheat either from frozen or defrost in the fridge overnight. Once piping hot, add toppings or garnishes and serve.

  • Ingredients

  • 2tbsp olive oil
  • 1 onion, roughly chopped
  • 3 garlic cloves, finely chopped
  • 1 red chilli, deseeded and finely chopped
  • 1 bunch coriander, leaves and stems finely chopped separately, reserving some whole sprigs for garnish
  • 1 bunch thyme, leaves finely chopped
  • 2 large or 3 small courgettes, cut in 4 lengthways and then roughly chopped (keep the chunks quite big to give the soup some texture)
  • 1.5 litres (2½pt) vegetable stock
  • 400g chickpeas, drained and rinsed
  • 100g (3½oz) spinach, roughly chopped
  • salt
  • pepper
  • 2tbsp cream or yogurt, to serve (optional)
  • Energy 615kj 147kcal 7%
  • Fat 8g 11%
  • Saturates 2g 8%
  • Sugars 4g 4%
  • Salt 3.2g 54%

of the reference intake
Carbohydrate 14.1g Protein 6.4g Fibre 4.9g


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