Creamy Courgette & Avocado Soup

Courgette soup recipe

If, like me, you grow your own courgettes, there will probably be a point this summer where you have so many you won’t know what to do with them all. Roast them, boil them, steam them, grate them into a salad or blend them into a cake mixtures? (yep, that is a brilliant idea too)

Well, I’ve started to turn mine into summery cold soups. Absolutely delicious, very nutritious and super easy and quick to make.

I whipped the recipe below up in about 5 minutes (chilling time not included if you like your soup really cold).

So if you thought your soup days were over with these hot summer temperatures, think again. Cold soups are the perfect light lunch, after noon snack or fancy starter to a garden barbecue. Using all the ingredients raw will also ensure that this soup is literally bursting with vitamin C, E and other anti oxidants. Great to help protect your skin from those potent sun rays.


1 courgette (approx 225 grams) unpeeled but with the top chopped off
1 large clove of garlic (or two small cloves)
2 table spoons of olive oil
Juice of almost half a lemon (a little less unless you like your soup very zesty)
Half a soft ripe avocado
Half a cup of unsweetened almond or coconut milk (I used Koko coconut milk, available in most supermarkets in the non dairy milk section)
Herbs and spices of your choice.

My flavours of choice today:
A handful of fresh basil leaves (about 8 – 10 leaves)
1/4 tsp smoked paprika powder
1/4 tsp curry powder
Salt to taste – start with 1/4 tsp
10 – 12 grinds of fresh black pepper

How to make?

Put all the ingredients in a blender and blitz until smooth and creamy. That’s it!
It tastes great as it is, or you may want to chill the soup in the fridge for about half an hour. Alternatively you could add several ice cubes when blitzing the soup for that instant cold effect.

Enjoy and stay cool!

Kay van Beersum

Kay is a qualified and registered nutritional therapist and co-author of Bear Grylls’ nutrition bible Fuel for Life.


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