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Easy Courgette Soup with Basil

This courgette and basil soup is light and refreshing, perfect for lunch or when you don’t fancy a heavy meal. Basil and garlic give this soup a delicious Mediterranean flavour and the pureed courgette brings a silky texture.

This recipe includes spinach, which is an excellent source of vitamins K, A, C and folate. Spinach also contains coenzyme Q10, and courgettes contain selenium, both of which are detoxifying antioxidants.

Garlic and onions both contain sulphur, which is important for detoxification, sulphur is a sticky molecule and many of the bad things in the body stick onto it.

All the ingredients in this soup combined make this a great, powerfully detoxifying but light meal.

I add a few springs of parsley for an extra boost of green flavour and goodness.  Parsley is another vitamin and mineral-packed herb along with basil.

Make sure you use Himalayan salt, it is more natural than table salt, tastes much better and has a higher mineral content.

East Courgette and Basil Soup


  • ¾ tbsp avocado oil or light olive oil
  • 1 onion diced
  • 2 cloves garlic
  • 675 g 1½ lb courgettes, roughly chopped
  • 1.5 litres water bone broth or home-made stock
  • 85 g 3oz spinach
  • 4 tbsp fresh basil chopped
  • Salt and pepper to season


  • In a medium/large casserole pot, heat the avocado oil over a medium heat then reduce to low heat and add onion and garlic. Cooking on a lower heat avoids the garlic and onion browning. Cook until the onion is translucent, about 5 minutes.
  • Add courgettes and 500ml water (or stock) and bring to the boil. Reduce heat and simmer for 10 minutes or until courgettes are cooked.
  • Stir in spinach and basil, and puree using hand immersion blender (or pour into a jug blender). Puree well until all the ingredients are combined. Add remaining water to reach desired consistency. Season with salt and pepper and add a few sprigs of parsley before serving.


This amount makes 1.5 litres. Keeps for five days in the fridge and freezes well.

If you don’t have a hand immersion blender, get one! They are so handy to have in your kitchen for making soups, smoothies or puree’s. I like this one.

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