Go Back
courgette and pea soup

Spicy Roast Courgette and Pea Soup

Print Recipe
Spicy courgette are a match made in heaven with this smooth and fresh pea soup.
Course Main Course, Soup
Cuisine European, Italian
Diet Gluten Free, Low Lactose, Vegan, Vegetarian
Keyword carlin pea soup, courgette and pea recipes, courgette and pea soup, roast courgette, roast courgette recipe, spicy courgette soup
Prep Time 10 mins
Cook Time 25 mins
Total Time 35 mins
Servings 4
Calories 367


Roast Courgette

  • 1 kg Courgettes chopped into 1cm thick circles
  • 1 Tablespoon Harissa Paste
  • 4 Cloves Garlic finely minced into a paste
  • 3 Tablespoons Olive Oil
  • 1 Teaspoon Kosher or Sea Salt

Pea Soup

  • 400 g Potatoes diced into 2cm cubes
  • 2 Cloves Garlic finely chopped
  • 1 Medium Onion finely diced
  • 1 Litre Vegetable Stock
  • 500 g Frozen Peas
  • 20 g Basil roughly chopped
  • 1 Tablespoon Olive Oil


Roast Courgette

  • Preheat your oven to 200˚c (fan oven).
  • In a small bowl mix together the 1 tablespoon of harissa paste, 4 cloves of minced garlic, 1 teaspoon of salt and 3 tablespoons of olive oil.
  • Arrange your 1 kg of chopped courgette onto a large baking tray. Pour the harissa dressing over the top and toss the courgette in the sauce until all the pieces are evenly coated.
  • Place the courgette into the oven and roast for 20 minutes until they are taking some colour and have softened.

Pea Soup

  • Whilst your courgettes are roasting you can prepare the soup.
  • Heat the 1 tablespoon of olive oil in a large saucepan over a medium heat. Toss in the 1 diced onion and 2 cloves of chopped garlic. Fry the vegetables for around 2-3 minutes until the onion has softened.
  • Add in the 400g cubed potato and 1 litre of vegetable stock. Bring the pan to the boil, then turn down to a simmer, cover and cook for 8-10 minutes until the potatoes are nice and soft.
  • Tip in the 500g of frozen peas and 20g of chopped basil. Stir the pan to break apart any clumped peas and cook for a further minute until the peas have de-thawed and are a nice bright green.
  • Remove the pan from the heat and use a food blender or stick blender to blitz half the soup into a smooth sauce. After blending stir the pan contents so the blended half is nicely incorporated with the chunky half. Season to taste with salt and cracked black pepper. Leave warming on a very low heat until the roast courgettes are ready.
  • Once the roast courgettes are done, divide the soup between 4 even sized bowls. Spoon a helping of roast courgette over the top of each and finish with any leftover chopped basil.


Calories: 367kcal | Carbohydrates: 48g | Protein: 13g | Fat: 15g | Saturated Fat: 2g | Sodium: 667mg | Potassium: 1466mg | Fiber: 12g | Sugar: 16g | Vitamin A: 1749IU | Vitamin C: 119mg | Calcium: 108mg | Iron: 4mg