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Courgette, leek & goat’s cheese soup

This super-healthy vegetarian soup is low in calories and full of flavour. It's packed with three of your 5-a-day, plus folate, fibre, vitamin C and iron

  • Prep: 8 mins
    Cook: 17 mins
  • Serves 4
  • Easy
  • Serves 4
  • Easy
  • Calories 304
  • Carbohydrates 20
  • Saturated Fat 5
  • Sugar 6
  • Protein 16
  • Fat 16
  • Fibre 8
  • Salt 1.1

Nutrition per serving

  • Calories 304
  • Carbohydrates 20
  • Saturated Fat 5
  • Sugar 6
  • Protein 16
  • Fat 16
  • Fibre 8
  • Salt 1.1

Ingredients

  • 1 tbsp rapeseed oil
  • 400g leeks, well washed and sliced
  • 450g courgettes, sliced
  • 3 tsp vegetable bouillon powder, made up to 1 litre with boiling water
  • 400g spinach
  • 150g tub soft vegetarian goat's cheese
  • 15g basil, plus a few leaves to serve
  • 8 tsp omega seed mix(see tip)
  • 4 x 25g portions wholegrain rye bread

Tip

Omega seed mix
Some of the recipes in the Summer 2018 Healthy Diet Plan include seeds to provide protein and essential omega fatty acids. To make the omega seed mix, combine 3 tbsp each of sesame, sunflower and pumpkin seeds, then store in a jar and use as suggested.

Sign up to our Healthy Diet Plan
This recipe is part of our free Healthy Diet Plan. Sign up today and we’ll send you seven days of triple-tested, nutritionally-optimised recipes, plus expert tips to help you look and feel your very best!

Method

  1. Heat the oil in a large pan and fry the leeks for a few mins to soften. Add the courgettes, then cover the pan and cook for 5 mins more. Pour in the stock, cover and cook for about 7 mins.

  2. Add the spinach, then cover the pan and cook for 5 mins so that it wilts. Take off the heat and blitz until really smooth with a hand blender. Add the goat’s cheese and basil, then blitz again.

  3. If you're making this recipe as part of our two-person Summer Healthy Diet Plan, spoon half the soup into two bowls or large flasks, then cool and chill the remainder for another day. Reheat in a pan or microwave to serve. If serving in bowls, scatter with some extra basil leaves and the seeds, and eat with the rye bread.

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