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This one-pot courgette or zucchini soup with carrots, peas, onion, garlic, chilli, spices, and coconut milk is creamy, delicious, comforting and full of flavour.
Health benefits
This nutritious soup contains courgettes, carrots and green peas. It is vegan, gluten-free and dairy-free.
Courgette, also known as zucchini, has high fiber content and a low-calorie count. It is rich in vitamins, minerals, and antioxidants.
Carrots are also an excellent source of nutrients like potassium, antioxidants, and vitamin A, among many others. Green peas are also a great source of vitamins, zinc and other antioxidants that strengthen your immune system.
Why you will love this soup
Classic zucchini soup tastes amazing. But have you tried carrot zucchini soup or courgette and carrot soup? It tastes even better. It is delicious, satisfying and very easy to make. The combination of zucchini and carrot adds a great flavour to this creamy soup. The warmth of onions, garlic and spices cooked in coconut milk add a curry flavour to this carrot zucchini soup, making it a winter comfort food. It is also a perfect light meal to serve in the summer.
It is also very rewarding to make soups at home. Why buy canned soups, which tend to have preservatives and extra salt, when you can make your tasty soup at home?
What’s in this courgette and carrot soup
This recipe uses simple spices and condiments to bring out the best flavour of the courgettes, carrots and green peas. Here’s what you will need to add big flavours to an otherwise simple courgette soup.
Courgettes, carrots and green peas: We need 3 medium-sized zucchinis, 1 large carrot or 2 small sized carrots and half a cup of fresh or frozen green peas.
Extra virgin olive oil: Use a good quality extra virgin olive oil to bring out the best flavour.
Onion and garlic: Onion and garlic add tons of flavour and aroma to the soup base.
Green chillies: Add some green chillies for the perfect amount of heat. Adjust the amount according to your level of spice tolerance.
Vegetable stock cube: You can use a vegetable stock cube or vegetable broth. It is up to you. I used Kallo organic vegetable stock cube. It is gluten-free and vegan.
Salt, ground coriander and red chilli powder: For the perfect seasoning.
Full-fat coconut milk: Coconut milk makes the soup creamy and adds a great flavour when combined with the other spices. Do not use light coconut milk, as it does not contain enough fat. I used a 400ml can of Blue Dragon coconut milk.
Lime juice: For some acidity.
To drizzle (Optional): full-fat coconut milk, ground black pepper
fresh basil.
How to make this courgette and carrot soup
Start by sautéeing the onions in extra virgin olive oil. The goal is to fry the onions until they are slightly golden but still translucent. Then, add the garlic and green chillies. Sautée for a minute to create an aromatic base.
Add carrots and mix well. Add a stock cube and crush it with a wooden spatula to prevent lumps while cooking. You could use vegetable broth instead of stock cube. Just make sure to leave the boiling water out of the next step.
Next, add the courgette slices, salt, ground coriander, red chilli powder, boiling water, coconut milk and frozen green peas. Make sure the water and coconut milk fully cover the vegetables. Stir well and bring to a boil. Cover with a lid and let it simmer for 4 to 5 minutes.
Blend using an immersion blender until smooth. I used Bamix stick blender. It is so darn powerful, I love it.
Add lime juice for some acidity.
Ladle the zucchini carrot soup into bowls. Drizzle coconut milk and garnish with ground black pepper. Enjoy as is or with some homemade croutons.
Top TIPS
- Serve the courgette and carrot soup when it is hot. If it cools down, simply reheat it on the stovetop or microwave.
- Serve this soup with fresh homemade croutons on the side or with some crusty bread or baguette.
- After pureeing the soup, add a cup of cooked white beans for a protein boost. Lightly mash the beans to make it more creamy.
Storage instructions
Store leftovers in an airtight container in the refrigerator for up to 4-5 days, or in the freezer for up to 3 months. Reheat on the stovetop over medium heat until hot.
More soup recipes
Vegan Tuscan white bean and kale soup
If you try this recipe, please let me know in the comments and don’t forget to leave a rating. I love hearing from you!
Courgette and carrot soup
Ingredients
- 2 tablespoon extra virgin olive oil
- 1 large white onion finely chopped
- 3 cloves garlic finely chopped
- 1 green chilli finely chopped
- 1 large carrot diced
- 1 vegetable stock cube
- 3 courgettes cut into half-moon slices
- salt
- 1 tablespoon ground coriander
- 1 teaspoon red chilli powder
- 1 cup boiling water
- full-fat coconut milk
- ½ cup frozen green peas
- 2 tablespoon lime juice
To garnish (optional)
- full-fat coconut milk
- ground black pepper
- fresh basil
Instructions
- Heat olive oil in a large pot over medium heat.
- Add onions and sauté for 4 to 5 minutes until slightly caramelised. Add garlic and green chillies. Sauté for a minute.
- Add the diced carrots and mix well.
- Add the stock cube and crush it using a wooden spatula.
- Add the courgette slices and mix well.
- Add salt, ground coriander, chilli powder boiling water, coconut milk and frozen peas. Make sure the water and coconut milk fully cover the vegetables.
- Stir well and bring to a boil. Reduce heat, cover it with a lid and let it simmer for 4 to 5 minutes.
- Blend using an immersion blender until smooth. Taste and add more salt if required.
- Add lime juice for some acidity.
- Serve immediately with a drizzle of coconut milk, freshly ground black pepper and fresh basil. Enjoy with a bowl of homemade croutons for an added crunch.
Video
Notes
- Nutrition values are a rough estimate for guidance.
- Use either an immersion blender or a high-powered blender to puree this soup. Both work great.
Sylvia Jade
I am not a soup fan but this soup turned me into one. It is so delicious. Yum!
Vegetarian Globe
Yay! So glad you enjoyed it, Sylvia. Thanks so much for the lovely review!