Roasted Courgette Soup Recipe with Peas and Basil

Name: Roasted Courgette Soup
Prep time: 15 min
Cook time: 45 min
Total time: 1 h
Cuisine: Mediterranean
Ingredients: – 950 g courgettes (about 3 large); – 1 leek; – 4 garlic cloves (roasted whole, skin on); – 2 tablespoons olive or rapeseed oil for coating the vegetables before roasting; – 750 ml vegetable stock; – 200 g frozen peas (fresh peas can be used); – 75 g dairy-free parmesan (optional); – 20 g fresh basil; – 4 tablespoons dairy-free cream or milk; – 1 ciabatta roll; – 1 tablespoon olive oil; – 2 tablespoons pine nuts for a nutty, crunchy garnish; – salt for seasoning; – black pepper for seasoning

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Why You’ll Love This Roasted Courgette Soup

If you’re looking for a comforting, nourishing meal that comes together with minimal effort, this Roasted Courgette Soup is about to become your new favourite. There’s something truly magical about roasting vegetables; the oven does all the work, transforming simple courgettes into deeply flavourful, caramelised goodness that forms the backbone of this silky smooth soup.

What makes this recipe special is how it balances simplicity with sophistication. The roasted courgettes develop a subtle sweetness, while the leeks add a gentle savoury depth. Whole garlic cloves, roasted in their skins, become mellow and aromatic rather than harsh or bitter. Topped with crispy ciabatta croutons and toasted pine nuts, every spoonful offers a delightful contrast of textures.

This soup is proof that a handful of humble vegetables can transform into something truly special with just a little time in the oven.

Health Benefits You’ll Appreciate

Courgettes (also known as zucchini) are nutritional powerhouses disguised as everyday vegetables. They’re incredibly low in calories whilst providing a good dose of vitamins A and C, potassium, and antioxidants. A medium courgette contains just 17 calories yet delivers fibre that supports healthy digestion. Roasting them concentrates these nutrients and brings out their natural sugars without adding extra fat.

This soup is naturally vegan and gluten-free, making it suitable for a wide range of dietary needs. The addition of peas boosts the protein content to an impressive 14g per serving, whilst the dairy-free cream adds richness without the saturated fat of traditional cream. Whether you’re watching your calorie intake or simply want to eat more vegetables, this soup fits beautifully into a balanced lifestyle.

Perfect for Busy Weeknights

Despite sounding impressive, this soup requires only 15 minutes of hands-on preparation. The oven handles most of the cooking time, leaving you free to help with homework, relax with a cup of tea, or prepare other parts of your meal. It’s the kind of recipe that works brilliantly for meal prep, too, as it freezes exceptionally well and reheats without losing its velvety texture.

Jump To

1. Why You’ll Love This Roasted Courgette Soup
2. Essential Ingredients for Roasted Courgette Soup
3. Step-by-Step Instructions
4. Tips for the Perfect Soup
5. Nutritional Information
6. Frequently Asked Questions
7. Roasted Courgette Soup

Essential Ingredients for Roasted Courgette Soup

Gathering your ingredients ahead of time makes the cooking process smooth and enjoyable. This recipe serves 4 generously and uses simple, accessible items you’ll likely find at your local shop.

Main Soup Ingredients

950 g courgettes (about 3 large) These form the creamy, mild base of the soup. Choose firm, unblemished courgettes for the best flavour.
1 leek Adds a gentle onion-like sweetness that complements the courgettes beautifully.
4 garlic cloves (roasted whole, skin on) Roasting mellows the garlic into something sweet and aromatic.

2 tablespoons olive or rapeseed oil For coating the vegetables before roasting.
750 ml vegetable stock Creates the liquid base; use a good quality stock for the best flavour.
200 g frozen peas (fresh peas can be used) Add sweetness, colour, and a protein boost.

75 g dairy-free parmesan (optional) Brings a savoury, umami depth to the finished soup.
20 g fresh basil Infuses the soup with fresh, aromatic flavour.
4 tablespoons dairy-free cream or milk Creates that luxurious, silky finish.

For the Croutons and Toppings

1 ciabatta roll Becomes irresistibly crispy croutons with just 5-6 minutes in the oven.
1 tablespoon olive oil Helps the bread crisp up to golden perfection.
2 tablespoons pine nuts Toast until browned for a nutty, crunchy garnish.

Salt and black pepper are essential for seasoning throughout the cooking process. Don’t be shy with these; proper seasoning brings all the flavours together.

Step-by-Step Instructions

Follow these clear steps to create your soup. The process is straightforward, and you’ll have a beautiful pot of soup ready in about an hour.

Step 1: Prepare and Roast the Vegetables

Preheat your oven to 180°C (fan) or 350°F. This temperature allows the vegetables to cook through whilst developing a lovely golden colour without charring.

Trim the courgettes and slice them into 1 cm chunks. You don’t need to peel them; the skins add colour and nutrients. Slice the leek into similar-sized rounds, about 1 cm thick. Place the courgettes, leek rounds, and whole garlic cloves (skins still on) in a large roasting tray.

Drizzle with the 2 tablespoons of olive or rapeseed oil, then season generously with salt and pepper. Toss everything together until evenly coated, then spread the vegetables in a single layer. Overcrowding the tray will cause the vegetables to steam rather than roast, so use two trays if necessary.

Roast for 40-45 minutes, turning the vegetables occasionally, until they’re soft and golden. Keep an eye on them during the last 10 minutes; you want them caramelised but not burnt.

Step 2: Prepare the Stock and Peas

Whilst the vegetables roast, prepare 750 ml of vegetable stock using boiling water. Add the 200 g of frozen peas to the hot stock to thaw them. This clever step saves time and ensures the peas are ready to blend when needed.

Step 3: Blend the Soup

Once the vegetables are roasted, remove the tray from the oven. Squeeze the roasted garlic flesh from the skins into a large saucepan, discarding the skins. The garlic should be soft and easily squeezed out. Transfer all the roasted courgettes and leeks to the same saucepan.

Add the stock with the thawed peas to the saucepan. Bring everything to a boil, then reduce the heat and simmer for 2-3 minutes until the peas are fully cooked.

Add most of the 75 g of dairy-free parmesan (save a little for garnish), the 20 g of fresh basil, and the 4 tablespoons of dairy-free cream. Use a hand blender to blitz everything until smooth, which should take about 1 minute for a beautifully silky texture. Taste and adjust the seasoning with more salt and pepper if needed.

Blend thoroughly to break down the courgette skins and leek fibres completely. A smooth texture makes all the difference between a good soup and a great one.

Step 4: Make the Croutons

For the croutons, cube the ciabatta roll into bite-sized pieces. Toss them in 1 tablespoon of olive oil, then spread on a baking tray. Bake for 5 minutes until crispy and golden. Add the 2 tablespoons of pine nuts to the tray and bake for 1 more minute until they’re lightly browned and fragrant. Watch closely as pine nuts can burn quickly.

Step 5: Serve and Enjoy

Ladle the hot soup into bowls. Top with the crispy croutons, toasted pine nuts, a drizzle of dairy-free cream, the reserved parmesan, and a few fresh basil leaves. Serve immediately whilst the croutons are still crunchy.

If you enjoy this recipe, you might also love our zucchini pesto pasta for another delicious way to use up courgettes.

Tips for the Perfect Soup

A few simple techniques can take your soup from good to absolutely brilliant. Here are my tried-and-tested tips.

Common Issue	Solution
Lumpy texture	Blend longer, about 1-2 minutes, to break down skins and fibres completely
Vegetables not browning	Don’t overcrowd the tray; give each piece space to roast properly
Soup too thick	Add more stock or water, a little at a time, until desired consistency
Soup too thin	Simmer longer to reduce, or add a peeled potato when roasting
Burnt garlic	Keep garlic in its skin whilst roasting to protect it from direct heat

Texture and Blending Tips

The key to a luxurious texture is thorough blending. Courgette skins and leek layers can be fibrous, so don’t rush this step. A high-speed hand blender or countertop blender will give you the smoothest results. If your blender has speed settings, start low and gradually increase to high.

Monitor the vegetables closely whilst roasting. Courgettes vary in size and water content, so cooking times can differ. You’re aiming for golden brown and soft, not charred or dried out. Adjust your timing based on what you see in the oven.

Storage and Freezing

This soup freezes brilliantly, making it perfect for batch cooking. According to food safety guidelines, cooled soup can be stored in the refrigerator for 3-4 days or frozen for up to 3 months. Portion it into individual containers before freezing for easy weeknight meals.

Quick Weeknight Variation

Short on time? You can sauté the vegetables instead of roasting them. Heat oil in a large saucepan, add the sliced courgettes, leeks, and minced garlic (use fewer cloves, about 2-3, since frying intensifies garlic flavour). Cook for 10-15 minutes until softened, then continue with the stock and remaining steps. This saves about 30-35 minutes of roasting time whilst still producing a delicious soup.

Delicious Variations to Try

Add fennel Slice a bulb and roast it with the courgettes for a lovely anise flavour.
Swap herbs Fresh mint works beautifully alongside or instead of basil, especially in summer.
Vegan feta topping Crumble some on top for a salty, tangy finish.

Make it heartier Stir in cooked orzo or pearl barley for a more substantial meal, similar to our cabbage roll soup that’s packed with filling ingredients.

Nutritional Information

Understanding what’s in your food helps you make informed choices. Here’s the breakdown per serving (this recipe makes 4 servings):

Nutrient	Per Serving
Calories	324 kcal
Carbohydrates	25.4 g
Protein	14 g
Fat	20.8 g
Saturated Fat	4.8 g
Sodium	245 mg
Potassium	770 mg
Fiber	6.3 g
Sugar	7.7 g
Calcium	243 mg
Iron	3 mg

This soup provides a good balance of macronutrients with plenty of plant-based protein from the peas. The fibre content supports digestive health, whilst the potassium contributes to normal blood pressure. At 324 calories per generous serving, it’s satisfying without being heavy.

Preparation Time Overview

Prep time: 15 minutes
Cooking time: 45 minutes
Total time: Approximately 1 hour

Most of this time is hands-off whilst the vegetables roast, giving you freedom to do other things.

Frequently Asked Questions

Can you freeze roasted courgette soup?

Yes, roasted courgette soup freezes exceptionally well, making it ideal for batch cooking and meal prep. Let the soup cool completely before transferring to airtight containers or freezer bags, leaving space for expansion. Portion into single servings using containers like yogurt pots or ice cube trays for smaller amounts. It keeps in the freezer for up to 3 months. To thaw, place in the fridge overnight or use the microwave’s defrost setting. Reheat gently on the stovetop, stirring in a splash of cream or stock if needed to restore creaminess. Avoid refreezing after thawing to maintain texture and flavor. This method saves time during busy weeks and preserves the soup’s rich, roasted vegetable taste. Label containers with the date for easy tracking.

Can you make roasted courgette soup without roasting the veg?

Yes, you can skip roasting and make a quick stovetop version. Heat 2 tablespoons of oil in a large saucepan over medium heat. Add sliced courgettes, chopped leeks, and 2 peeled, crushed garlic cloves. Fry for 10-15 minutes, stirring often until softened and golden. Pour in 1 liter of vegetable stock, bring to a boil, then simmer for 15 minutes. Blend until smooth, season with salt, pepper, and a squeeze of lemon. Stir in cream or yogurt for richness. This skips the oven time (about 30 minutes saved) but still delivers good flavor, though roasting adds deeper caramelization. Use less garlic than in the roasted recipe since frying intensifies it. Total time: under 45 minutes. Perfect for weeknights.

How long does roasted courgette soup last in the fridge?

Roasted courgette soup stays fresh in the fridge for 4-5 days when stored properly. Cool it quickly after cooking, then transfer to an airtight container to prevent bacterial growth. Keep at 4°C or below. Reheat only what you need on the stovetop or microwave until piping hot (at least 75°C). Signs it’s gone off include sour smell, mold, or sliminess—discard if any appear. For best taste, consume within 3 days as dairy elements like cream can separate slightly. If adding fresh herbs post-blending, stir them in just before serving to maintain vibrancy. This storage tip helps reduce waste, especially with seasonal courgettes. Freezing extends life further, as noted in other FAQs.

Is roasted courgette soup healthy?

Yes, roasted courgette soup is nutritious and low-calorie, around 100-150 kcal per serving depending on cream amount. Courgettes provide vitamin C, potassium, and fiber for digestion and immunity—a medium one has just 17 calories but 1g fiber. Roasting concentrates flavors without extra oil, and using vegetable stock keeps it vegan-friendly. Add nutrients with leeks for vitamin A and garlic for antioxidants. A typical batch (4 servings) offers 20% daily vitamin C needs. Opt for low-fat yogurt instead of cream to cut fat. It’s filling yet light, aiding weight management. Studies show soups increase veggie intake by 30% compared to solid meals. Pair with wholegrain bread for balanced lunch. Consult a doctor for specific diets.

What else can you make with extra courgettes?

With a glut of courgettes, try versatile recipes beyond soup. Make courgette fritters: grate, squeeze out water, mix with egg, flour, and herbs, then pan-fry until crisp—ready in 20 minutes, serve with yogurt dip. For a spicy courgette curry, sauté with onion, garlic, ginger, and coconut milk; simmer 15 minutes for a creamy vegan dish. Bake larger ones (or marrows) stuffed with rice, tomatoes, and cheese. Add to salads with grains like quinoa or freekeh for texture. Spiralize into “zoodles” for low-carb pasta. These use 4-6 courgettes each, reducing waste. All store well—fritters freeze, curry lasts 3 days in fridge. Check site for full recipes linking back to this soup for seasonal inspiration.

Roasted Zucchini Soup with Peas and Basil