Zucchini and leek soup
- Ready In: 20 minutes
- Prep Time: 10 minutes
- Cooking Time: 10 minutes
- Serves: 4
If you have lots of zucchini (courgette or squash), this is a simple recipe to turn them into a lovely light soup. Here's the trick: make sure you cook both the zucchini and the leeks for long enough first so they're quite soft before you puree.
Ingredients
- 3-4 medium zucchini, around 500 g or 1 lb
- 2 leeks, washed and sliced
- 2 cups chicken stock
- 2 tablespoons chopped fresh parsley
- ¾ cup low-fat plain yoghurt
- freshly ground black pepper
- TO SERVE:
- 3 slices wholemeal bread, toasted and cubed for croutons (optional)
- 2 tablespoons grated Parmesan cheese
Nutrition per serve
640 Kilojoules (153 Calories), 2 g fat (including 1 g saturated fat), 19 g carbohydrate (including 8 g sugars), 5 g fibre, 470 mg sodium *. Read our nutrition rating system.
Directions
1. Slice the zucchini and leek thinly. Place in a saucepan with the chicken stock.
2. Bring to the boil, then reduce heat and simmer for about 5-7 minutes or until soft. Cool slightly and puree in a food processor or with a hand-held stick blender.
3. Return to the saucepan, add parsley and heat through. Stir through the yoghurt and pepper without boiling. Serve sprinkled with Parmesan and topped with a few toasted croutons if you like.
Variations
- Use two medium onions, peeled and sliced, instead of the leeks.
- If you prefer a smooth soup without any 'bits', add the parsley in Step 2 and puree everything.
* The sodium (salt) level will vary depending on which chicken stock you use. If you're on a low-salt diet, make your own at home from chicken bones. Try mine. Most commercial stocks add a lot of sodium.
