About the Recipe

Our Courgette & Basil Soup is a fresh and wholesome blend of tender Courgettes and fragrant basil, creating a light, creamy, and aromatic flavor. Packed with vitamins, minerals, and antioxidants, this soup supports digestion, hydration, and overall wellness. Smooth and comforting, it's perfect as a nourishing starter or a satisfying light meal, combining natural goodness with vibrant taste in every spoonful.

Suitable For

• Weight management
• Prediabetes / Type 2 diabetes
• Cardiovascular risk patients
• Low-calorie dinner plans
• Anti-inflammatory diets
• PCOS-friendly meal plans

Standard Portion

1 Serving – ~1½ cups / 350 ml

Ingredients

• 2 medium Courgettes (zucchini) – 250g
• 1 tsp olive oil
• 1 small garlic clove
• ¼ small onion (30g)
• 1½ cups low-sodium vegetable broth
• 1 tbsp low-fat Greek yogurt (optional for creaminess)
• 5–6 fresh basil leaves
• Black pepper to taste

Preparation

1. Heat olive oil in a pot.
2. Sauté onion and garlic until soft.
3. Add chopped Courgette and cook 3–4 minutes.
4. Add vegetable broth and simmer 10–12 minutes until tender.
5. Add fresh basil leaves.
6. Blend until smooth and creamy.
7. Stir in Greek yogurt if desired.
8. Season with black pepper and serve warm.

Nutritional Value

Approximate Per Serving

Clinical Modifications

Weight Loss (~90–110 kcal)

• Use ½ tsp olive oil
• Skip yogurt or use 0% fat
• Increase Courgette volume for more satiety

Prediabetes / Type 2 Diabetes

• Avoid adding potatoes
• Pair with protein (grilled chicken, tofu, boiled egg)
• Choose low-sodium broth

High Cholesterol

• Avoid cream or butter
• Use 0% Greek yogurt
• Add extra basil and garlic for heart-friendly flavor

Hypertension (Low Sodium)

• Use low-sodium broth
• Avoid added salt
• Enhance flavor with herbs, pepper, and lemon zest

High-Protein Diet Plan

• Add ¼ cup cooked white beans before blending
• OR Blend with 50g silken tofu

Result: Protein increases to 9–12g per serving