Easy

Courgette and asparagus soup

Name: Courgette and asparagus soup
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Yield: 4 servings
Cuisine: Mediterranean
Ingredients: 800 g Courgette (diced); 400 g Asparagus (green, tips kept separate); 500 g Potato (peeled and cut into rough chunks); 150 g Leek (white part only, sliced); 750 ml Vegetable stock; 30 ml Extra virgin olive oil; 120 g Plain Greek or high-protein yoghurt (plain, unsweetened); al gusto de Salt; al gusto de Black pepper

Total time40 min Preparation and possible waiting 15 min · Cooking 25 min

Preparation and possible waiting: 15 min · Cooking: 25 min

Total recorded in the recipe. Preparation may include resting, soaking or chilling. Active work and waiting are not yet recorded separately; check the steps before planning.

Servings4

Allergens

Milk: Ingredient to check: Plain Greek or high-protein yoghurt. Indicative information from the listed ingredients, not a complete allergy assessment. Check all product labels, optional ingredients and cross-contact. Composition to check: Vegetable stock.

Rating Not yet rated

A smooth courgette, asparagus and leek soup, thickened with potato and finished with plain yoghurt. Sautéed asparagus tips add a contrasting texture.

Jump to steps

15 minpreparation and possible waiting

25 mincooking

4servings

1.059 kcalwhole recipe

265 kcalper serving

Approximate calculation based on the stated quantities and average values per 100 g of each ingredient. How we calculate nutrition information

Total time: 40 min Preparation and possible waiting 15 min · Cooking 25 min

Preparation and possible waiting: 15 min · Cooking: 25 min

Total recorded in the recipe. Preparation may include resting, soaking or chilling. Active work and waiting are not yet recorded separately; check the steps before planning.

Recipe characteristics

Vegetarian Cream 30 to 60 minutes Mediterranean

Allergens

View full classification 30 tags

Diet

Vegetarian

Dietary requirements

Gluten-freeEgg-freeNut-freePeanut-freeSoy-freeFish-freeShellfish-freeSesame-free

Dish type

CreamStarter

Meal

LunchDinner

Preparation

SautéingBoiling

Appliances

Frying panBlenderCasserole

Cuisine

Mediterranean

Season

AutumnWinter

Occasion

Batch cookingFreezer-friendlyEveryday menuFor the whole familyBudget-friendly

Nutrition

High in proteinHigh in fibreLow fat

Total time

30 to 60 minutes

Allergen information is indicative. Always check each product label and possible cross-contamination.

How nutritional categories are selected

These are indicative recipe estimates based on ingredients, amounts and servings. They help you choose dishes; they do not guarantee a laboratory-tested nutrient value.

Calcium, iron and vitamin C: estimated contribution of at least 240 mg, 4.2 mg and 24 mg per serving respectively (30% of the adult reference intake).
High protein: at least 20% of energy from protein. High fibre: at least 3 g per 100 kcal.
Low carbohydrate: no more than 20 g per serving and 20% of energy from carbohydrate.
Low energy and low fat: conservative estimates of the prepared dish per 100 g (40 kcal and 3 g fat for solids; 20 kcal and 1.5 g fat for drinks and soups). Uncertain yield is left unclassified.
Omega-3: estimated at least 0.3 g ALA or 40 mg EPA+DHA per 100 g and per 100 kcal. Products with unknown composition are not counted as zero.
Anti-inflammatory is an existing editorial collection, not a promise to prevent or treat illness.

Recipe characteristics

Dish type

Cream · Starter

Meal

Lunch · Dinner

Total time

30 to 60 minutes

What you need

Ingredients

Tick the ingredients you need to buy.

Courgette diced 800 g
Asparagus green, tips kept separate 400 g
Potato peeled and cut into rough chunks 500 g
Leek white part only, sliced 150 g
Vegetable stock 750 ml
Extra virgin olive oil 30 ml
Plain Greek or high-protein yoghurt plain, unsweetened 120 g
Salt to taste
Black pepper to taste

0 selected ingredients

Let’s get cooking

Method

Wash the asparagus, remove the woody ends and set the tips aside for the garnish.
Heat two-thirds of the extra virgin olive oil in a saucepan. Soften the leek for 5 minutes without colouring it.
Add the courgette, asparagus stalks and potato. Season with salt and pepper and cook, stirring, for 3 minutes.
Pour in the stock and simmer for 18 minutes, until the potato is tender.
Blend until smooth. Remove from the heat, add the yoghurt and blend briefly again.
Sauté the asparagus tips in the remaining oil for 3 minutes and spoon over the soup.

How nutritional categories are selected

These are indicative recipe estimates based on ingredients, amounts and servings. They help you choose dishes; they do not guarantee a laboratory-tested nutrient value.

Calcium, iron and vitamin C: estimated contribution of at least 240 mg, 4.2 mg and 24 mg per serving respectively (30% of the adult reference intake).
High protein: at least 20% of energy from protein. High fibre: at least 3 g per 100 kcal.
Low carbohydrate: no more than 20 g per serving and 20% of energy from carbohydrate.
Low energy and low fat: conservative estimates of the prepared dish per 100 g (40 kcal and 3 g fat for solids; 20 kcal and 1.5 g fat for drinks and soups). Uncertain yield is left unclassified.
Omega-3: estimated at least 0.3 g ALA or 40 mg EPA+DHA per 100 g and per 100 kcal. Products with unknown composition are not counted as zero.
Anti-inflammatory is an existing editorial collection, not a promise to prevent or treat illness.