COURGETTE, LEEK & GOAT'S CHEESE SOUP
This super-healthy vegetarian soup is low in calories and full of flavour. It's packed with three of your 5-a-day, plus folate, fibre, vitamin C and iron
Provided by Sara Buenfeld
Categories Lunch
Time 25m
Number Of Ingredients 9
Steps:
- Heat the oil in a large pan and fry the leeks for a few mins to soften. Add the courgettes, then cover the pan and cook for 5 mins more. Pour in the stock, cover and cook for about 7 mins.
- Add the spinach, then cover the pan and cook for 5 mins so that it wilts. Take off the heat and blitz until really smooth with a hand blender. Add the goat's cheese and basil, then blitz again.
- If you're making this recipe as part of our two-person Summer Healthy Diet Plan, spoon half the soup into two bowls or large flasks, then cool and chill the remainder for another day. Reheat in a pan or microwave to serve. If serving in bowls, scatter with some extra basil leaves and the seeds, and eat with the rye bread.
Nutrition Facts : Calories 304 calories, Fat 16 grams fat, SaturatedFat 5 grams saturated fat, Carbohydrate 20 grams carbohydrates, Sugar 6 grams sugar, Fiber 8 grams fiber, Protein 16 grams protein, Sodium 1.1 milligram of sodium
ROCKET & COURGETTE SOUP WITH GOAT'S CHEESE CROUTONS
This seasonal soup is packed full of goodness, and every spoonful will bring you a taste of spring
Provided by Good Food team
Categories Lunch, Soup
Time 40m
Number Of Ingredients 8
Steps:
- Cook the onion gently in the olive oil or butter for 5-10 mins, until soft. Add the potato and cook for 5 mins, then add the courgettes, rocket, stock and plenty of seasoning. Bring to a simmer and cook for 5 mins, until the courgettes feel soft. Whizz the soup in a blender, or use a hand blender, until smooth. Return to the pan and keep warm.
- Toast the baguette slices, spread each with a little goat's cheese, then grill if you like, or serve as it is with the soup.
Nutrition Facts : Calories 233 calories, Fat 9 grams fat, SaturatedFat 4 grams saturated fat, Carbohydrate 28 grams carbohydrates, Sugar 7 grams sugar, Fiber 4 grams fiber, Protein 12 grams protein, Sodium 1.36 milligram of sodium
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