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Sweet Potato Courgette Soup (Low GI + Vegan)

Caroline Sciberras
Nothing feels better than this warm hearty sweet potato courgette soup when your energy levels are low and you want a quick nutritious meal for the family.
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Prep Time 5 minutes
Cook Time 40 minutes
Total Time 45 minutes
Course Lunch
Cuisine American, Mediterranean
Servings 8
Calories 440.02 kcal

Ingredients
  

  • 1 medium carrots chopped
  • 1 small red onions chopped
  • 1 clove garlic crushed
  • 2 tbsp olive oil
  • 1 medium sweet potato chopped
  • 500 ml water
  • 800 g chickpeas / garbanzo beans (2 tins)
  • 1 large courgette chopped
  • ¼ tsp salt

Instructions
 

  • In a pan over medium-high heat, heat olive oil. Add chopped onions and cook until slightly translucent, about 8 minutes.
  • Stir in garlic, carrots, sweet potatoes, and courgette. Cook for an additional 10 minutes until vegetables are softened.
  • Add chickpeas (garbanzo beans) and water to the pan. Season with salt and stir well. Let the mixture simmer for 25 minutes to allow flavors to meld.
  • Transfer the cooked mixture to a blender and blend until smooth and creamy.
  • Optionally, garnish with fresh basil leaves. Serve the soup hot with toasted bread on the side.

Notes

A few years ago, when my daughter was about one year old, she suddenly refused all baby food, leaving me uneasy about her limited snack diet of crackers, porridge, cheese, fries, and carrots. Seeking a nutritious solution with protein and hidden veggies, I struggled to find suitable soups; most lacked protein. Then, I stumbled upon a recipe which I tweaked by adding chickpeas, making it creamier and more nourishing.

Variations and Ingredient Substitutions

Creamy Coconut: Substitute water with coconut milk. Garnish with toasted coconut flakes for added texture.
Spice Up: Add a pinch of cayenne pepper, turmeric or a dash of curry powder for a kick of heat and depth of flavor.
Protein Boost: Enhance the protein content by stirring in cooked quinoa, lentils, or tofu cubes before serving.
Add Greens: Incorporate leafy greens like spinach or kale for an extra nutrient boost. Blend them with the soup for a vibrant green hue.
Mediterranean Taste: Finish the soup with a squeeze of fresh lemon or lime juice to brighten the flavors.
Gut Friendly: Omit the garlic, onions and reduce the chickpeas/garbanzo beans to 1 tin (400g)
 

Tips & Tricks for the Sweet Potato Courgette Soup

Cooking this soup is really easy. It's simply a matter of peeling and chopping all the veggies. Then after frying them with some olive oil, we add water and let them simmer for around half an hour. I usually take around 45 minutes to cook and serve but it's basically 15 minutes of cooking and for the last 30 minutes you just set the timer so that you remember to remove it from the burner while doing other tasks.
If you have a slow cooker or a kitchen appliance such as Thermomix or Monsieur Cuisine, you just need to peel the vegetables and then program your kitchen assistant.

Storage & Make Ahead Suggestions

  • Refrigeration: Allow the soup to cool completely before transferring it to an airtight container. Store in the refrigerator for up to 3-4 days.
  • Freezing: This soup freezes well. Once cooled, portion it into freezer-safe containers, leaving some room for expansion. Freeze for up to 3 months. Thaw overnight in the refrigerator before reheating.
  • Batch Cooking: Prepare a large batch of soup and store it in individual portions for convenient meals throughout the week. Label and date each container for easy identification.
  • Make-Ahead Convenience: Utilize a slow cooker or Instant Pot to prepare the soup ahead of time. Simply set it to cook while you attend to other tasks. Adjust seasonings before serving as flavors may intensify over time.
 
 
Keyword carrot, chickpeas, Courgette, Garbanzo Beans, Red Onion, sweet potato, Zucchini