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.
Ingredients
Scale
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
Instructions
- 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.
- 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.
- 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.
- 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.
- 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.
- 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
