Calming Green Soup Recipe

Introduction

This calming green soup is a comforting blend of fresh vegetables and aromatic spices, perfect for a nourishing meal any day. Its creamy texture and fresh minty finish make it both soothing and refreshing.

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 for serving
• 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 soften.
3. Step 3: Pour in the vegetable stock and season well. Bring the mixture to a boil, then reduce to a simmer and cook for 15-20 minutes until the potatoes are very soft.
4. Step 4: Add the frozen peas and gradually wilt the baby spinach by adding it in handfuls. Sprinkle in the chopped mint and cook for another 3 minutes.
5. Step 5: Blend the soup until smooth using a high-powered blender or hand blender. Taste and adjust seasoning as needed.
6. Step 6: Divide the soup among four bowls. Top each serving with a dollop of low-fat natural yogurt, the remaining whole mint leaves, and a fresh grinding of black pepper.

Tips & Variations

• For a richer flavor, substitute some of the vegetable stock with a little white wine or add a squeeze of lemon juice before serving.
• If you prefer a chunkier texture, reserve a handful of peas and spinach before blending and stir them in just before serving.
• To make this soup vegan, replace the yogurt topping with coconut yogurt or omit it entirely.
• Adding a pinch of chili flakes during cooking gives the soup a gentle warmth.

Storage

Store leftover soup in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stove or in the microwave until steaming hot, stirring occasionally. Avoid boiling again to maintain the fresh flavors.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I use fresh peas instead of frozen?

Yes, fresh peas can be used when in season. Add them at the same step as frozen peas and cook until tender.

Is it possible to prepare this soup in advance?

Absolutely. The soup tastes great reheated and can be made a day ahead. Store in the fridge and reheat gently before serving, finishing with yogurt and fresh mint.

Calming Green Soup Recipe

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★★★★★

4.4 from 69 reviews

• Author: Ethan
• Total Time: 50 minutes
• Yield: 4 servings 1x
• Diet: Low Fat, Vegetarian

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Description

This Calming Green Soup is a soothing, nutrient-packed blend of courgettes, potatoes, peas, and spinach, infused with cumin and fresh mint. It’s a comforting, low-fat, and vegetarian-friendly recipe perfect for a healthy lunch or dinner, served with a dollop of creamy low-fat yogurt.

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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, a few leaves left whole (to serve)

Liquids and Oils

• 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. Heat and sauté onions: Heat the vegetable oil in a large, deep pan. Add the chopped onions along with a large pinch of salt and cook for 10-12 minutes until they are softened but not browned or golden.
2. Add spices and vegetables: Stir in the finely grated garlic, cumin seeds, roughly chopped courgettes, and peeled, chopped potatoes. Cook the mixture for 5-6 minutes, stirring frequently until the vegetables have softened somewhat.
3. Add stock and simmer: Pour in the prepared vegetable stock and season the soup well with salt and pepper. Bring it to a boil, then reduce the heat to a simmer. Allow the soup to bubble gently for 15-20 minutes until the potatoes are very soft and tender.
4. Add peas, spinach, and mint: Stir in the frozen peas along with the baby spinach in handfuls. Sprinkle in the roughly chopped mint and cook the soup for another 3 minutes until the peas are heated through and the spinach has wilted.
5. Blend the soup: Use a high-powered blender or an immersion hand blender to blend the soup until smooth and creamy. Adjust seasoning to taste with additional salt and pepper if needed.
6. Serve: Divide the blended soup evenly between four bowls. Top each serving with a spoonful of low-fat natural yogurt, some remaining whole mint leaves, and finish with a fresh grinding of black pepper for an aromatic touch.

Notes

• Use a low-salt vegetable stock to keep the sodium content low.
• For a vegan version, substitute the low-fat yogurt with a plant-based alternative or omit altogether.
• You can substitute courgettes with zucchini if preferred.
• To save time, frozen spinach can be used, but fresh baby spinach provides better texture and flavor.
• This soup can be reheated gently on the stovetop or in a microwave.

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

Keywords: green soup, courgette soup, spinach soup, low-fat soup, vegetarian soup, healthy soup, comfort food