Tomato and Courgette Soup
An easy low fat soup that is perfect for using up garden produce and makes a delicious starter or lunch too.
Equipment
- 3 litre cooking pot or saucepan with lid
- wooden spoon
- sharp knife
- chopping board
- Blender / stick blender - for a chunkier soup a potato masher will work too.
Ingredients
- 1 tablespoon olive oil
- 5 tomatoes
- 3 courgettes
- 2 tablespoon flour
- 1 litre vegetable stock
- 2 tablespoon basil chopped
- 1 tablespoon tomato puree
- 1 teaspoon sugar
- ½ teaspoon pepper
- 1 teaspoon paprika
- 1 onion
Instructions
- Peel and dice the onion and chop the tomatoes. Cut the ends off the courgettes, slice in half lengthways and slice.
- Heat the oil in a large pan over a medium heat and add the courgettes and onions. Cook for 5 minutes, stirring occasionally, until the vegetables soften.
- Add the flour and tomatoes and cook, stirring for a minute then add the stock, sugar, pepper, half of the basil, paprika and tomato purée.
- Bring the mixture to a simmer and place the lid on.
- Cook for about 20 minutes, or until the vegetables are tender.
- Use a stick (immersion) blender, or transfer to a standard blender to get to your desired consistency.
- Return the mixture to the pan and heat through. Check the seasoning and add the salt and extra pepper if required.
- Serve the tomato and courgette soup with the remaining basil scattered over.
Nutrition
Calories: 86kcalCarbohydrates: 14gProtein: 3gFat: 3gSaturated Fat: 0.5gPolyunsaturated Fat: 0.5gMonounsaturated Fat: 2gSodium: 677mgPotassium: 552mgFiber: 3gSugar: 8gVitamin A: 1617IUVitamin C: 33mgCalcium: 34mgIron: 1mg
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