Saturday, 7 March 2009

Spinach & Courgette Soup: Liquid Velvet

This recipe is a contribution by my friend PT. This divine soup is like liquid velvet and slips down your throat like warm nectar. Light, healthy, very satisfying and a fantastic way to sneak some veg into children.


  • 2 medium onions chopped
  • 2 large courgettes chopped small
  • 2 large bags fresh spinach (or 500gm frozen)
  • Salt, pepper and nutmeg to taste
  • Single cream or Greek or soya yoghurt
  • Sunflower oil (and or butter)
  • Water

1. Sauté onions in oil and butter, when translucent add courgettes and sauté for 7-10 mins till translucent.

2. Add Spinach and cover and wilt for 2 mins.

3. Add 2 pints of water and cook for 20mins.

4. Make sure everything is thoroughly soft and cooked before blending.

5. Liquidize. Add water to preferred consistency - not too thin not too thick.

6. Add salt and pepper to taste and fresh ground nutmeg.

7. Serve with a swirl of cream or yoghurt.

The Spinach can be substituted for nettles, watercress or sorrel.This quick simple soup was a major attempt to up my iron levels which plummeted when pregnant. It is great for getting G [young son] to up his veg intake if he had it as a starter or as a quick snack with a bread roll before swimming. In summer when the market has big bunches of watercress I do big batches and freeze some. Twice I have done it with sorrel from the farmers market; it is a luxury for me but an acquired tart lemony taste for others (no nutmeg with this one). So it can be made any time using seasonal greenery.

Contributed by PT

NB. As PT states above this soup can be made in large batches and frozen and served other times with little variations. You can bring in different textures and flavours by using a variety of toppings. I serve it with swirls of soya yoghurt which brings in some protein. You can also top it with crunchy croutons, or lightly sautéed chick peas [garbanzo beans], or swirls of tahini [sesame paste] for a nuttier taste, or stir-fried and crispened tofu pieces. By using this soup as a base and varying the toppings you can create many varied soups and broths. Friends and family will think you’ve been slaving away creating so many different dishes…they don’t need to know any different!

A big THANK YOU! to PT for contributing this lovely recipe.


  1. easy and quick recipe with a fantastic taste and a good way to make children eat vegetables. Color and taste exquisite.Keep up the good work. Have you any recipe for english root vegetables?

  2. I tried this and yes it is all you say it is + warming and nourishing in these cold days


  3. Anonymous,
    Thank you for your positive comments! They are very encouraging. I'll certainly post an english root vegetable recipe sometime soon. Keep reading.
    JPR @ foodwiz4u

  4. Very healthy and easy to make, thanks for sharing this ...As I mentioned in my blog that now a days I always look for something which can be prepared in a short time, so yes I don't have to go anywhere:))