Super Green Kale and Courgette Soup

A combination of kale and courgette takes this nutritious combo to another level of flavour and vibrancy when making a soup! This creamy kale and courgette soup is delicious, flavoursome, nutrient dense and very easy to prepare. With it’s super green colour, you know you’re getting plenty of antioxidants; the perfect winter warmer to ward off the sniffles.  This recipe calls for the vegetables to be steamed rather than sautéed, which I believe enhances the flavour of the soup overall. I also try to avoid using stock cubes and prefer to season with salt for flavour. Stock can overpower the flavour of the vegetables, which would be a great shame!

To make this Kale and Courgette soup, you’ll need….

  • 4-5 large stalks kale, thick stalks discarded and roughly chopped
    or use half and combine with 1 large bag of watercress
  • 2 medium courgettes, sliced
  • 1 large onion, finely chopped
  • 2 cloves garlic, finely chopped
  • 500ml vegetable stock (optional, otherwise water)
  • 1 tsp ground nutmeg
  • 1 tbs of lemon juice
  • Sea salt & pepper to taste
  • Butter for frying

To serve:

  • Greek yoghurt, cream cheese, creme fraiche or sour cream
  • Pumpkin Seeds

Here’s how….

Steam the kale and courgettes, either separately or using a multi-level steamer until soft and tender. Set aside

Meanwhile, in a large saucepan, add a little butter and gently sauté the onions and garlic for 5 mins.

Add stock/water, nutmeg, salt & pepper and bring to a boil

Reduce the heat and cover. Let it simmer gently for around 5 mins for the flavours to infuse

Add the vegetables with the lemon juice; this retains the vibrant green colour of the kale and courgettes

When cool, blend with a hand blender until smooth and creamy. If soup is too thick, add a little boiled water until desired consistency.

When serving, garnish with a teaspoon of cream cheese and a sprinkle of pumpkin seeds

 

COOKING TIP:

  • You can make this soup using frozen vegetables. If using, add the vegetable to the warmed stock from frozen, with the lemon juice and simmer until the vegetables are soft and tender.

TIME SAVER: If you own a Thermomix, you can chop, sauté, cook and blend all in one bowl!

 

Kale - a superfood?

Is kale a superfood? – Find out here

Nutritional Nugget

This vibrantly coloured soup is rich in nutrients and we know that including plenty of vitamins and minerals in our food choices is vital for good health, so that we can support a strong immune system to protect us from illness and disease. But how does your diet actually impact your health? CLICK HERE for more

Spotlight on Kale

According to a new study, spinach and kale could help to maintain cognitive ability. The study, which included 60 adults aged 25 to 45, found that middle-aged participants with higher levels of lutein; a nutrient found in green leafy vegetables such as spinach and kale, as well as avocados and eggs, had neural responses that were more on par with younger individuals than with their peers. READ MORE