Courgette Soup #3 recipe
information
Courgettes are dwarf members of the squash family that includes marrows, cucumbers and melons, and although courgettes are always thought of as vegetables they are in fact fruits. Their delicate flavour makes a deliciously light soup that is heightened by the flavour of the fresh herbs, the nutmeg and the tangy cheese. The lemon juice is just enough to give the soup a refreshing twist without making it at all sour. You will need a liquidiser.
Preparation time : 30 minutes,
Cooking time : 15 minutes,
Calories per serving: 260
ingredients
A taste of summer is contained in this pale green blend of courgettes, Parmesan, herbs and spices. Lemon juice adds a tangy freshness and the low-fat yoghurt and chives make a healthy garnish.
1 1/2 lb (700 g) small courgettes
1 medium onion
1 clove garlic
2 tablespoons olive oil
2 tablespoons plain flour
2 pints (1.1 litres) unsalted chicken or vegetable stock
3 oz (75 g) blue cheese, or Parmesan, grated
Juice of 1/2 small lemon
1/2 teaspoon ground nutmeg
Salt and freshly ground black pepper
2 tablespoons low-fat natural yoghurt
2 tablespoons chopped parsley
1 tablespoon chopped chives
1 medium onion
1 clove garlic
2 tablespoons olive oil
2 tablespoons plain flour
2 pints (1.1 litres) unsalted chicken or vegetable stock
3 oz (75 g) blue cheese, or Parmesan, grated
Juice of 1/2 small lemon
1/2 teaspoon ground nutmeg
Salt and freshly ground black pepper
2 tablespoons low-fat natural yoghurt
2 tablespoons chopped parsley
1 tablespoon chopped chives
method
1. Wash and trim the courgettes. Grate the courgettes by hand, or if you have a food processor with a grating attachment you can use that.
2. Roughly chop the onion and finely chop or crush the garlic. Heat the olive oil in a large pan, add the onion and garlic, and cook over a moderate heat for 5 minutes or until translucent, stirring occasionally.
3. Add the courgettes and continue cooking and stirring for another 3 minutes. Sprinkle the flour over the courgettes and stir it in thoroughly for 1 minute.
4. Add the stock and gently bring to the boil, reduce the heat and simmer for 5 minutes. Allow to cool a little, then liquidise the soup and stir in all the grated cheese. Then add the lemon juice and stir in the nutmeg, salt and pepper.
5. If necessary, return the soup to the pan to reheat. Garnish with a swirl of yoghurt and the chopped parsley and chives. Serve immediately.
2. Roughly chop the onion and finely chop or crush the garlic. Heat the olive oil in a large pan, add the onion and garlic, and cook over a moderate heat for 5 minutes or until translucent, stirring occasionally.
3. Add the courgettes and continue cooking and stirring for another 3 minutes. Sprinkle the flour over the courgettes and stir it in thoroughly for 1 minute.
4. Add the stock and gently bring to the boil, reduce the heat and simmer for 5 minutes. Allow to cool a little, then liquidise the soup and stir in all the grated cheese. Then add the lemon juice and stir in the nutmeg, salt and pepper.
5. If necessary, return the soup to the pan to reheat. Garnish with a swirl of yoghurt and the chopped parsley and chives. Serve immediately.
serving amount
serves 4
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See the food glossary for information on recipe ingredients and food-related terms, and for help on using cooking measurements, see the measurements page.
