Courgette, Coconut, Chilli Soup

Chilli Coconut Courgette Soup

Verity’s International Courgette (Zucchini) Week begins today.

This much maligned vegetable can be used in ways more inspiring and interesting than sludgy ratatouille.

So every day this week I’ll be introducing you to some of my favourite ways to use courgettes.

The courgette (or zucchini for my US readers) is a member of the cucumber family.
So it’s lucky it has such an important place in our garden and kitchen as I HATE CUCUMBER, seriously, as a child it used to make me retch.
Enough of that back to the prolific courgette.
Courgettes (Zucchini) contain Folate, Potassium, Vitamins A, C & K are are said to be mildly anti-inflammatory. (Nutrition Data)

Every year this is one vegetable that is prone to glut “would you like some courgettes, we’ve got loads – they’ve gone mad” is often heard. Careful staged planted is required. By that I mean leave a couple of weeks between planting each plant.
Courgettes are one of the staples in my daily green juice but today here’s a recipe that came to me whilst I was relaxing on a yoga retreat a couple of weeks ago. Amazing what meditation can do for you.

Courgette, Coconut, Chilli Soup

(Suitable for freezing.)

Serves 4 with some for second helpings

1 dessert spoon coconut oil

2 medium red onions roughly chopped

1 tablespoon of finely chopped fresh ginger

2 cloves garlic crushed

500g (1 1/4 lbs) courgettes roughly chopped

1 large red chilli – de-seeded and finely sliced

1 pint of vegetable stock

1 x 400g tin of coconut milk

Handful of Coriander to garnish


Heat the coconut oil in a large heavy based saucepan, add the onion and cook for a few minutes on a medium heat with the lid on for a few minutes until translucent.
Add the ginger, garlic, courgettes and all but a few strands of chilli (to keep for the garnish) stir and cook with the lid on for five minutes.
Add the stock, cover the saucepan and simmer on a low heat for 15 minutes.

Pour the ingredients from the saucepan along with the coconut milk into a high speed blender/liquidiser and blend until smooth.
Reheat if necessary.
Spoon into bowls and garnish with coriander and remaining chilli.


Tip: buy fresh chillies then freeze them.  You can chop them straight from the freezer.


Tomorrow: a sweeter way to use courgettes

2 Responses to “Chilli Coconut Courgette Soup”
  1. Herrin says:

    Wow this looks awesome. I’m sure it tastes great with the garlic and chili and coconut.

    Nice photo from the top like that too.

    Making me very hungry. Have to try to make this over the weekend.

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