Courgette, Rocket and Pea Soup

A light, fresh and summery soup made from seasonal greens – courgette, rocket and peas. Bursting with flavour and health. Serve with some fresh bread.

Courgette, rocket and pea soup

This deliciously fresh and super green soup I’m happy to say is made from nearly all just picked ingredients from the garden or Andy’s dad’s allotment.

It came about as I came home to find the most enormous courgette I’ve ever seen (and round!) in the kitchen. Clearly, the only thing to be done was to make some soup; however, as I didn’t have many other ingredients, some creatively was called for.

So, some spring onions, rocket and basil from the garden and some organic frozen peas for some protein, sweetness and to make the soup more substantial.

I’m really pleased so delicious and super healthy. Yay!

I don’t know about you but I used to be slightly nervous about making soup–I’ve really got no idea why as they are the easiest things to make ever as you just can’t go too far wrong if you start with onions, garlic and veg stock as a base and then use one key veg.

For example; tomatoes, butternut squash, carrots, peas, courgette, sweet potato, parsnip, broccoli, and then add in lots of herbs and season really well. I always like to add in some pulses, beans, nut butter, tahini or seeds for protein, texture and crunch.

Love, Niki xxx

Courgette, rocket and pea soup

Courgette, Rocket and Pea Soup

A light, fresh and summery soup made from seasonal greens - courgette, rocket and peas. Bursting with flavour and health. Serve with some fresh bread.
Prep time: 5 minutes
Cook time: 15 minutes
4 servings
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  • 6 spring onions roughly chopped
  • 2 tbsp olive oil
  • 3 cloves garlic sliced
  • 1 huge courgette like mine or 8 regular ones chopped into small chunks
  • Organic veg stock in 1.5 pints boiling water
  • 2 cups rocket
  • 2 cups organic frozen peas
  • Handful basil
  • Sea salt and pepper

Optional toppings

  • pumpkin seeds, more peas added in at the end, squeeze lemon juice, spoonful of tahini.


  • Add the spring onions to a large saucepan with the oil and cook on a medium heat until the onions are soft. Add in the garlic and cook for a further 30 seconds, then add the courgette.
  • Fry for 2-3 minutes to soften a little then add in the veg stock.
  • Simmer for 5-6 minutes, then add in the rocket, peas and basil. Cook for a further minute or two until the rocket has wilted and the peas are cooked.
  • Blitz the soup with a food processor or hand blender until smooth. Add salt and pepper to taste.
  • Great topped with a handful of peas, pumpkin seeds, squeeze of lemon juice and a swirl of tahini.

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My top 10 healthy and light vegan dinners

7 Responses

  1. Hey Jade!

    I’ve been vegan for 18 months now. Like you I was worried about my energy levels when training but I haven’t had any issues at all. The key for me is including lots of plantbased protein like pulses and nuts and seeds. However ultimately you’ve got to listen to your body. I hope that helps.

    Kindest regards

    Niki xx

  2. This looks yummy too! 🙂

    I’ve just been reading your ‘About’ section. How long have you been a Vegan for? Do you find the meals to be satisfying when you are also exercising? I only ask because I would really love to be a Vegan! I was a Vegetarian for 10 years but then I started eating fish and I found it satisfied me and kept me fuller for longer. I have tried a few times going completley plantbased, but I really struggled with my energy levels. x

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