Calming Green Soup Recipe

Introduction

This calming green soup is a soothing blend of fresh vegetables and fragrant spices. It’s creamy, nutritious, and perfect for a light lunch or starter. The addition of mint and yogurt adds a refreshing finish that elevates this simple dish.

Ingredients

• 1½ tbsp vegetable oil
• 2 red onions, chopped
• 2 garlic cloves, finely grated
• 2 tsp cumin seeds
• 2 courgettes, roughly chopped
• 1 large potato (around 300g), peeled and roughly chopped
• 1.3 litres vegetable stock (made with a low-salt stock cube)
• 250g frozen peas
• 400g baby spinach
• 20g mint, roughly chopped, with a few leaves left whole (to serve)
• 150ml pot low-fat natural yogurt (to serve)

Instructions

1. Step 1: Heat the vegetable oil in a large, deep pan. Add the chopped onions with a large pinch of salt and cook for 10-12 minutes until softened but not golden.
2. Step 2: Stir in the grated garlic, cumin seeds, courgettes, and potatoes. Cook for 5-6 minutes, stirring often, until the vegetables are softened.
3. Step 3: Pour in the vegetable stock and season well with salt and pepper. Bring to a boil, then reduce to a simmer and let it bubble gently for 15-20 minutes until the potatoes are very soft.
4. Step 4: Add the frozen peas and handfuls of spinach to the soup. Sprinkle in the chopped mint and cook for another 3 minutes until the spinach is wilted.
5. Step 5: Blend the soup until smooth using a high-powered blender or a hand blender. Taste and adjust seasoning if needed.
6. Step 6: Divide the soup between four bowls. Top each with a spoonful of low-fat natural yogurt, a few whole mint leaves, and a grinding of black pepper before serving.

Tips & Variations

• For a richer texture, substitute half of the potato with sweet potato.
• If you prefer a spicier soup, add a pinch of chili flakes with the cumin seeds.
• Use fresh peas if in season for an even sweeter flavor.
• For a vegan option, replace yogurt with a spoonful of coconut cream or omit it entirely.

Storage

Store leftover soup in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stovetop or in the microwave until hot. Add fresh yogurt and mint leaves just before serving to maintain their freshness.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I use other greens instead of spinach?

Yes, kale, Swiss chard, or even spring greens can be used as alternatives. Adjust the cooking time to ensure the greens are wilted but still vibrant.

Is this soup suitable for freezing?

Absolutely. Freeze the soup in portions for up to 2 months. Thaw overnight in the fridge and reheat gently before serving.

Calming Green Soup Recipe

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★★★★★

4.6 from 110 reviews

• Author: Hailey
• Total Time: 50 minutes
• Yield: 4 servings 1x
• Diet: Low Fat

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Description

This Calming Green Soup is a hearty and healthy blend of fresh vegetables, herbs, and warming spices. Combining courgettes, potatoes, peas, and spinach with cumin and mint, this soothing soup is blended to a creamy texture and served with a dollop of low-fat natural yogurt. Perfect as a comforting light meal or starter, it’s easy to prepare and packed with fresh flavors.

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Ingredients

Scale 1x2x3x

Vegetables and Herbs

• 2 red onions, chopped
• 2 garlic cloves, finely grated
• 2 tsp cumin seeds
• 2 courgettes, roughly chopped
• 1 large potato (around 300g), peeled and roughly chopped
• 250g frozen peas
• 400g baby spinach
• 20g mint, roughly chopped, with a few leaves left whole (to serve)

Liquids and Fats

• 1½ tbsp vegetable oil
• 1.3 litres vegetable stock, made with a low-salt stock cube
• 150ml pot low-fat natural yogurt, to serve

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Instructions

1. Cook the onions: Heat the vegetable oil in a large, deep pan and add the chopped onions with a large pinch of salt. Cook over medium heat for 10-12 minutes until the onions are softened but not browned or golden.
2. Add aromatics and vegetables: Stir in the finely grated garlic, cumin seeds, roughly chopped courgettes, and potatoes. Cook for 5-6 minutes, stirring frequently, until the vegetables begin to soften.
3. Add stock and simmer: Pour in the vegetable stock made from a low-salt stock cube. Season well with salt and pepper. Bring the soup to a boil, then reduce the heat to a simmer. Let it bubble gently for 15-20 minutes until the potatoes are very soft.
4. Add peas, spinach, and mint: Stir in the frozen peas and add the baby spinach handful by handful, allowing it to wilt. Sprinkle the chopped mint into the soup and cook for an additional 3 minutes to blend the flavors.
5. Blend the soup: Use a high-powered blender or an immersion hand blender to puree the soup until smooth and creamy. Taste and adjust seasoning as needed.
6. Serve: Divide the soup evenly between four bowls. Top each serving with a spoonful of low-fat natural yogurt, a few whole mint leaves, and a fresh grind of black pepper for an aromatic finish.

Notes

• For a vegan version, substitute the low-fat natural yogurt with a plant-based yogurt alternative.
• Use fresh peas if available instead of frozen for a sweeter flavor variation.
• Adjust cumin seed quantity depending on how strong you want the warming spice flavor to be.
• This soup can be stored in the refrigerator for up to 3 days or frozen for up to 1 month.
• Serve with crusty wholegrain bread for a more filling meal.

• Prep Time: 15 minutes
• Cook Time: 35 minutes
• Category: Soup
• Method: Stovetop
• Cuisine: International

Keywords: green soup, healthy soup, vegetarian soup, low fat soup, comforting soup, spinach soup, courgette soup, easy soup recipe