Courgette and Cumin Soup

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Give a little bowl of this creamy soup to your children before dinner when they are starving and they will have eaten one of their 5-a-day before you know it. You can omit the cumin or caraway seeds and use thyme leaves instead.


1 tablespoon olive oil
1 medium onion (red or white), peeled and sliced finely
3 courgettes, ends trimmed, then chopped roughly
Sea salt and black or pink peppercorns, freshly ground
1 teaspoon cumin seeds or 1/2 teaspoon caraway seeds
Fresh coriander, to garnish


1. Add the olive oil to a saucepan and heat. Add the sliced onion and cook over a low heat for up to 10 minutes, or until softened but not coloured.

2. Add the courgettes, turn the heat to high and stir. Turn the heat down to low and cook for 5 minutes, turning the vegetables every so often. Season with salt and pepper and add the cumin or caraway seeds (if using). Stir and cook for 1 minute or until you can smell the fragrance of the cumin.

3. Add just enough cold water to cover, bring the mixture to the boil, turn the heat to low and put a lid on the saucepan. Cook over gentle heat for 20-25 minutes or until the vegetables are soft (add more water if necessary). Leave to cool a little, then whizz with an immersion blender or place in a food processor or stand blender and blend until smooth. Add enough water to thin it out to your liking, heat and serve with a light sprinkling of chopped fresh coriander.

This soup freezes well.

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This recipe has been triple-tested in the gréatfood test kitchen.

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