15-minute summer soup

Vegetarian
Gluten Free
Health score
32%
15-minute summer soup
15 min.
4
106kcal

Suggestions


As the warm sun graces us with its presence, there's nothing quite like a refreshing bowl of soup to celebrate the flavors of summer. Our 15-minute summer soup is the perfect dish to whip up when you want something light, nutritious, and bursting with vibrant flavors. This vegetarian and gluten-free delight is not only quick to prepare but also a feast for the senses, making it an ideal starter, snack, or even a light meal.

Imagine the delightful aroma of sautéed spring onions and courgettes mingling with the sweetness of fresh peas, all brought together in a comforting broth. The addition of watercress and mint adds a refreshing twist, elevating this soup to a whole new level. With just a hint of creamy Greek yogurt, each spoonful is a harmonious blend of textures and tastes that will leave you craving more.

Whether served hot on a cool evening or chilled for a sunny picnic, this soup is versatile enough to suit any occasion. Plus, with only 106 calories per serving, you can indulge guilt-free! Gather your ingredients, and in just 15 minutes, you’ll have a delicious, wholesome dish that showcases the best of summer produce. Dive into this culinary adventure and let the flavors of the season inspire your cooking!

Ingredients

  • knob olive oil 
  • bunch spring onion chopped
  •  zucchini chopped
  • 200 pea-mond dressing fresh podded
  • 900 ml vegetable stock hot
  • 85 watercress trimmed
  • large handful mint leaves 
  • tbsp greek yogurt for serving

Equipment

  • food processor
  • frying pan

Directions

  1. Heat the butter or oil in a pan, add the spring onions and courgettes and stir well. Cover and cook for 3 mins, add the peas and stock and return to the boil. Cover and simmer for a further 4 mins, then remove from the heat and stir in the watercress and mint until they are wilted.
  2. Pure in a food processor, adding yogurt with the second batch. Return to the pan, then add seasoning to taste.
  3. Serve hot or cold, drizzled with extra yogurt.

Nutrition Facts

Calories106kcal
Protein24.85%
Fat8.37%
Carbs66.78%

Properties

Glycemic Index
41.25
Glycemic Load
4.82
Inflammation Score
-9
Nutrition Score
16.531304457913%

Flavonoids

Eriodictyol
0.31mg
Hesperetin
0.1mg
Apigenin
0.06mg
Luteolin
0.13mg
Kaempferol
4.98mg
Myricetin
0.04mg
Quercetin
7.98mg

Nutrients percent of daily need

Calories:105.91kcal
5.3%
Fat:1.06g
1.62%
Saturated Fat:0.25g
1.53%
Carbohydrates:18.95g
6.32%
Net Carbohydrates:13.89g
5.05%
Sugar:7.65g
8.5%
Cholesterol:0.38mg
0.13%
Sodium:920.41mg
40.02%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:7.05g
14.1%
Vitamin K:72.87µg
69.4%
Vitamin C:37.1mg
44.97%
Folate:146.7µg
36.67%
Vitamin A:1558.22IU
31.16%
Manganese:0.57mg
28.58%
Fiber:5.06g
20.25%
Potassium:625.62mg
17.87%
Vitamin B6:0.33mg
16.34%
Phosphorus:159.76mg
15.98%
Magnesium:60.25mg
15.06%
Vitamin B2:0.22mg
12.92%
Vitamin B1:0.19mg
12.8%
Copper:0.24mg
11.89%
Iron:1.99mg
11.04%
Zinc:1.21mg
8.09%
Calcium:76.1mg
7.61%
Vitamin B5:0.6mg
6.04%
Vitamin B3:1.02mg
5.09%
Vitamin E:0.6mg
3.99%
Selenium:2.51µg
3.59%