If you’re after a quick, nourishing meal that’s full of fresh, vibrant flavour, this easy courgette soup is one you’ll come back to time and again. Made with a handful of everyday ingredients, it’s naturally gluten-free, vegetarian, and on the table in under 30 minutes.
Courgettes create a beautifully smooth, creamy soup without the need for cream, while garlic, extra virgin olive oil and a gentle pinch of cayenne add warmth and depth of flavour. Soft goat’s mozzarella melts slightly into the hot soup, giving it a rich, velvety finish, and toasted pine nuts add just the right amount of crunch.
It’s the kind of recipe that works equally well as a light lunch, a simple midweek supper or part of your weekly meal prep. If you’re trying to eat more vegetables without spending hours in the kitchen, this is an easy place to start.
I love making soups because they’re so simple, nourishing and incredibly versatile. You can adapt them to whatever vegetables you have to hand, making them a great way to reduce waste and create a healthy meal with minimal effort. I don’t eat a great deal of dairy, but I do enjoy a little goat’s cheese from time to time, and it works beautifully in this recipe, adding a lovely creamy finish without overpowering the fresh flavours.
Why You’ll Love This Recipe
- Ready in around 30 minutes
- Naturally gluten-freeVegetarian and easy to adapt
- Made with simple, everyday ingredientsA delicious way to make the most of seasonal courgettes
- Naturally creamy without adding creamIdeal for meal prep and batch cooking
- Perfect as a light lunch or starter
- Full of fresh Mediterranean-inspired flavours
Nutritional Benefits
One meal won’t transform your health, but consistently choosing nourishing recipes like this can make healthy eating feel both enjoyable and sustainable.
Courgettes
Courgettes are naturally low in calories while providing fibre, vitamin C and potassium. They’re also made up largely of water, making them a refreshing and hydrating vegetable that’s perfect for lighter meals.
Garlic
Garlic contains naturally occurring sulphur compounds and antioxidants. Alongside adding plenty of flavour, it can help reduce the need for excess salt and fits well within a balanced, whole-food diet.
Extra Virgin Olive Oil
Extra virgin olive oil is a cornerstone of the Mediterranean diet, providing heart-friendly monounsaturated fats alongside beneficial plant compounds known as polyphenols. It’s one of my favourite ingredients for adding both flavour and nutritional value to simple dishes.
Goat’s Mozzarella
Goat’s mozzarella adds protein and calcium while creating a wonderfully creamy texture that makes the soup feel satisfying without being heavy.
Pine Nuts
Pine nuts provide healthy unsaturated fats, vitamin E and magnesium, while adding a lovely contrast in texture.
Courgette soup recipe Ingredients
Serves 2
- 3 medium sized courgettes
- 2-3 garlic cloves (feel free to use less, depending on how much you like garlic)
- ¼ teaspoon cayenne pepper
- ¼ teaspoon vegetable bouillon powder
- 2 tablespoons extra virgin olive oil
- 8 small balls goat’s mozzarella
- 2 teaspoons pine nuts (pine kernels) lightly toasted
- Himalayan salt and freshly ground black pepper
- Water, as needed
Ingredient Substitutions
This recipe is very forgiving, so don’t worry if you need to use what’s already in the fridge.
- Swap goat’s mozzarella for buffalo mozzarella or feta.
- Replace the pine nuts with toasted pumpkin seeds, sunflower seeds or chopped walnuts.
- For a dairy-free version, simply leave out the mozzarella or use your favourite plant-based alternative.
- Stir through fresh basil or parsley for extra freshness.
- Add a little more cayenne if you enjoy a bit of heat.
- Homemade vegetable stock works beautifully if you have some to hand.
How to make courgettes soup
- Slice the courgettes and finely chop the garlic.
- Heat the olive oil in a large pan over a medium heat. Add the garlic, courgettes and cayenne pepper, then season with salt and black pepper. Cook gently for around 5 minutes until softened.
- Add enough water to cover the vegetables to your preferred consistency and stir in the vegetable bouillon powder.
- Simmer for approximately 15 minutes, or until the courgettes are completely tender.
- Blend until smooth using a hand blender or high-speed blender.
- Divide between two bowls, then top each serving with four pieces of goat’s mozzarella and a sprinkle of toasted pine nuts.
- Serve straight away while hot.
Enjoy!
Tips for the Best Courgette Soup
- Avoid overcooking the courgettes, as this helps preserve their delicate, fresh flavour.
- Toast the pine nuts for a few minutes before serving to bring out their natural nuttiness.
- Add the mozzarella just before serving so it softens gently rather than fully melting into the soup.
- Blend thoroughly for an extra smooth, silky texture.
- If you’d like a richer flavour, use vegetable stock instead of water.
- Finish with fresh basil, parsley or a drizzle of extra virgin olive oil for an extra touch of freshness.
Storage Instructions
Fridge
Store the soup (without the mozzarella topping) in an airtight container in the fridge for up to 3 days.
Freezer
Freeze for up to 3 months. Defrost overnight in the fridge before reheating.
Reheating
Warm gently on the hob until piping hot, then add the fresh mozzarella and toasted pine nuts just before serving for the best texture.
Courgette soup FAQ
Can I freeze courgette soup?
Yes. Freeze the soup before adding the mozzarella. It keeps well for up to three months.
Is this recipe gluten-free?
Yes, provided your vegetable bouillon powder is certified gluten-free.
Can I make this dairy-free?
Absolutely. Simply leave out the mozzarella or use a dairy-free alternative.
Why is my courgette soup watery?
Courgettes naturally contain a lot of water. Use less added water initially and adjust after blending until you reach your preferred consistency.
Can I use yellow courgettes?
Yes. Green or yellow courgettes both work equally well in this recipe.
What can I serve with courgette soup?
It pairs beautifully with gluten-free bread, a fresh salad or homemade seed crackers for a balanced lunch.
Ready to Support Your Health Naturally?
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