May 313 min read

Easy Pea and Courgette Soup in Under 30 Minutes (Plant Protein-Packed)!

This recipe is a celebration of fresh, seasonal flavors, offering a light and protein-packed soup perfect for a satisfying lunch or refreshing dinner. Packed with green peas, courgettes (zucchini), and fresh basil, this vibrant soup is bursting with nutrients and can be easily prepared in under 30 minutes.

Beat the Heat with a Light and Satisfying Soup

As the summer sun heats up, who wants to spend hours sweating over a hot stove? This recipe for Pea and Courgette Soup is your answer! This vibrant green dish is a celebration of fresh, seasonal flavors, offering a light and satisfying meal that's perfect for beating the heat.

Quick and Easy Steps for Busy Weekdays

This recipe is designed for busy schedules, offering a quick and convenient way to prepare a healthy meal. Here's what makes it ideal for your fast-paced life:

Minimal Prep: Simple chopping and a quick saute is all it takes to get started. No need for complicated preparations or long ingredient lists.

Speedy Cooking: The entire soup comes together in under 30 minutes, making it perfect for weeknight dinners when time is short.

Double Wow Factor: This vibrant green soup is a feast for the eyes, instantly adding a touch of freshness to your summer table. The combination of sweet summer peas and the bright, herbal notes of lemon zest and fresh basil creates a delightful flavor contrast. It's a light and refreshing surprise in every spoonful.

Packed with Plant Protein

This isn't just a light soup; it's packed with nutrients to keep you energized all summer long.

Pea Power:

Green peas are a nutritional powerhouse, providing a good dose of plant-based protein and fiber. This keeps you feeling full and satisfied for longer, preventing unhealthy snacking throughout the day.

Fiber Fiesta:

The combination of courgettes and peas adds a significant amount of dietary fiber to the soup. Fiber helps you feel full and promotes healthy digestion, keeping you comfortable and energized throughout the day.

A Simple Escape from the Heat

This vibrant pea and courgette soup is the perfect escape from the summer heat. It's quick to prepare, light and refreshing, and packed with protein and fiber to keep you feeling satisfied.

Let's Get Cooking: Pea and Courgette Soup in Under 30 Minutes

Here's a step-by-step guide to prepare this delicious and refreshing soup:

Ingredients (Serves 4-6):

3-4 tbsp olive oil, plus extra for serving

6-8 garlic cloves, peeled

3 medium courgettes (approx. 1 kg), cut into thick (3-cm) slices

Salt and black pepper

500 ml vegetable stock

250 ml water

500 g frozen peas

40 g basil leaves

Finely grated zest of 1 lemon (use organic)

To Serve:

1 handful of pumpkin seeds, lightly toasted (optional)

200g feta cheese, crumbled (optional)

Instructions:

In a large pot, heat the olive oil over medium-high heat. Add the garlic cloves and fry for 2-3 minutes, stirring often, until golden.

Add the courgettes, 1 teaspoon of salt, and plenty of black pepper. Fry for 3 minutes, stirring, until the courgettes start to brown.

Pour in the vegetable stock and water. Bring to a boil and cook on high heat for 8 minutes, until the courgettes are soft but still bright green.

Add the peas and stir for 1 minute. Then add the basil, turn off the heat, and blend the soup until smooth. Be careful not to overcook to keep the bright green color!

Ladle the soup into bowls and top with your choice of toppings: toasted pumpkin seeds, lemon zest, a good grind of black pepper, a drizzle of olive oil, or crumbled feta cheese.

Tips:

For a richer flavor, you can saute the courgettes for a few minutes longer before adding the stock.

A Summertime Staple

This Pea and Courgette Soup is a fantastic addition to your summer repertoire. It's quick to prepare, light and refreshing, and packed with protein and fiber to keep you cool, comfortable, and energized all season long. So fire up your blender, gather your ingredients, and enjoy a taste of summer in a bowl!