Sambar served with carrots, spicy and mouth-watering Indian dish Carrot sambar Yoghurt kebab served in pita with yoghurt sauce and fresh parsley Yoghurt kebab Spicy Pho served in a bowl, spicy rice noodle soup with fresh coriander and lime slices Spicy pho Smoked BBQ wild boar leg served Smoked BBQ Wild Boar Leg Chocolate and orange cake served Chocolate & orange cake Omurice bowl served with miso soup, omelette and miso soup Omurice bowl with traditional miso soup Freshly baked peach strudel Peach Strudel Momo with curry sauce steamed and served Momos with curry sauce Apple pie ravioli served Apple Pie Ravioli Kibbeh Nayyeh raw meat appetiser Middle Eastern style served Kibbeh nayyeh Chestnut tangsuyuk, crispy chicken with roasted chestnuts and sesame seeds Chestnut tangsuyuk Falukorv stuffed with mustard and onion, served with fresh coriander Baked Falukorv with mustard and onion Risi e Bisi served Risi e bisi Pav Bhaji with classic vegetables, served with fresh coriander and toasted rolls Mumbai street style pav bhaji Boiled sweet potato with chilli, spicy vegetable dish with coriander Boiled Sweet Potato with Chilli and Coriander Kebab in pita served Kebab in pita Freshly baked ciabatta rolls Homemade Italian ciabatta rolls Sacher waffles served Sacher waffles Golden baked cornmeal squares with visible chunks of white feta cheese Cheesy Cornbread (Proja) with Feta Misozuke, with fresh vegetables, in a miso paste marinade Misozuke Sambar served with carrots, spicy and mouth-watering Indian dish Carrot sambar Yoghurt kebab served in pita with yoghurt sauce and fresh parsley Yoghurt kebab Spicy Pho served in a bowl, spicy rice noodle soup with fresh coriander and lime slices Spicy pho Smoked BBQ wild boar leg served Smoked BBQ Wild Boar Leg Chocolate and orange cake served Chocolate & orange cake Omurice bowl served with miso soup, omelette and miso soup Omurice bowl with traditional miso soup Freshly baked peach strudel Peach Strudel Momo with curry sauce steamed and served Momos with curry sauce Apple pie ravioli served Apple Pie Ravioli Kibbeh Nayyeh raw meat appetiser Middle Eastern style served Kibbeh nayyeh Chestnut tangsuyuk, crispy chicken with roasted chestnuts and sesame seeds Chestnut tangsuyuk Falukorv stuffed with mustard and onion, served with fresh coriander Baked Falukorv with mustard and onion Risi e Bisi served Risi e bisi Pav Bhaji with classic vegetables, served with fresh coriander and toasted rolls Mumbai street style pav bhaji Boiled sweet potato with chilli, spicy vegetable dish with coriander Boiled Sweet Potato with Chilli and Coriander Kebab in pita served Kebab in pita Freshly baked ciabatta rolls Homemade Italian ciabatta rolls Sacher waffles served Sacher waffles Golden baked cornmeal squares with visible chunks of white feta cheese Cheesy Cornbread (Proja) with Feta Misozuke, with fresh vegetables, in a miso paste marinade Misozuke
Creamy courgette soup with toasted seeds served
Creamy vegetable soup with courgette and toasted seed topping

Creamy Courgette Soup with Toasted Seeds

Author: Flavelo
Recipes Vegetarian & Vegan Soups Starters
The tastiest way to use the summer courgette glut. This cream soup proves courgette isn't boring: onion sweetness and frying give it depth, plant-based cream makes it velvety. The soup itself is silky and soft, so toasted seeds are needed to crunch with every spoonful, making texture exciting.
🕒 Prep Time 10 mins
🍳 Cook Time 25 mins
⌛ Total Time 35 mins
🍽️ Servings 4 servings
🔥 Calories 180 kcal
🌍 Cuisine International

Ingredients

Equipment Needed

  • Saucepan: For cooking.
  • Stick blender/Liquidisier: For pureeing.
  • Frying pan: For toasting seeds.

Allergen Information

⚠️ Cereals containing gluten (if oat cream used)

Instructions

1 ✓

Dice onion, chop courgette (skin on). Chop garlic.

Tip: Courgette skin gives soup beautiful bright green colour, do not peel, just wash thoroughly.
2 ✓

Sauté onion in oil until translucent, then add garlic and courgette. Fry for 5 minutes over medium heat.

Tip: Frying courgette (caramelisation) results in much richer flavour than just boiling in water.
3 ✓

Pour in stock, season with salt and pepper. Cook covered for approx. 15 minutes until courgette is completely soft.

Tip: Do not use too much liquid to get a thick cream soup. Can be diluted later.
4 ✓

Blend until completely smooth with stick blender. Stir in cream and warm through (but do not boil for long).

Tip: Blending mechanically emulsifies fibres and liquid, creating creamy texture.
5 ✓

Meanwhile toast seeds in a dry pan until they start popping. Sprinkle on top of soup when serving.

Tip: Toasting brings out seeds' nutty aroma.

Recipe FAQ

Why did the soup turn bitter?
Rarely, but it can happen that courgette itself is bitter (especially ends). Taste raw end before using!
Can I use regular cream?
Of course, the recipe is vegan-based, but works just as well with animal cream.

Ingredients

  • 500 g Courgettes (approx. 2 medium)
  • 1 head Onion
  • 2 cloves Garlic
  • 200 ml Plant-based cooking cream (e.g. oat or rice)
  • 500 ml Vegetable stock
  • 2 tbsp Olive oil
  • 1 tsp Salt
  • 0.5 tsp Ground pepper
  • 50 g Seed mix (pumpkin, sunflower)