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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.