Low Carb Courgette and Spinach Soup with Mint

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This refreshing soup makes for a light low carb summer lunch served warm or chilled.

For added texture and an extra nutritional boost, try crumbling over chopped nuts or seeds to serve and an extra drizzle of olive oil if desired.
Prep Time10 mins
Cook Time10 mins
Course: Lunch, Main Course, Soup
Cuisine: British, Italian
Keyword: courgette, Dairy-Free, gluten free, main meal, Mint, Soup, Spinach, Summer, Vegan, Vegetarian
Servings: 3 people
Calories: 118kcal


  • 2 tbsp olive oil
  • 1/2 medium white onion roughly diced
  • 1 medium courgette roughly diced
  • 1 clove garlic roughly chopped
  • 1 tsp ground cumin
  • 3 cups vegetable stock
  • a generous handful of fresh mint
  • 2 cups baby spinach


  • Heat the olive oil in a large pan over a low/medium heat. Add the onions and courgette and cook gently for a minute or so.
  • Add garlic and cumin and stir well. Cook for a few minutes longer so that the courgette is just tender and starting to brown a little.
  • Add the stock and bring to a gentle boil. Simmer for 5-6 minutes until the courgette has softened.
  • Remove from the heat and stir through the mint and spinach.
  • Transfer to a blender and blend until smooth. Serve warm or chilled.


Calories: 118kcal | Carbohydrates: 7g | Protein: 2g | Fat: 10g | Fiber: 2g

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