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    Home » Vegan Recipes » Vegan Soup Recipes » Marrow Soup

    Marrow Soup

    Published: Sep 23, 2021 · Modified: Mar 3, 2022 by Kate Ford · This post may contain affiliate links.

    marrow soup recipe
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    A thick and creamy marrow soup with gentle spices and punchy flavours. Perfect to batch cook for the freezer when you find yourself with a glut of over-sized courgettes!

    Jump to:
    • 🍴 Why you will love this recipe
    • 🥒 Marrow or courgette?
    • 📝 What you need
    • 👩🏽‍🍳 How to make your marrow soup
    • 🔪 Top Tips & FAQs
    • 🍽 If you liked that...
    • 📖 Recipe
    • 💬 Comments and Reviews

    🍴 Why you will love this recipe

    This deliciously creamy soup is packed with flavour and mildly spiced. You would never guess it was made from a huge marrow!

    Creamy coconut milk and protein-packed cannellini beans add a rich and silky texture to the soup. It makes a lovely, filling lunch with crusty bread, or a hearty home-grown supper for friends.

    The soup freezes beautifully, so why not make a big batch whilst you have too many marrows, and stock up the freezer for the winter months?

    🥒 Marrow or courgette?

    Marrows are from the same family as courgettes, squash and cucumbers. There are different varieties, but they are effectively the same as courgettes, just left on the plant to grow much bigger.

    Courgette varieties have been bred to produce more, smaller fruits whereas specific marrow varieties, (like 'Tiger Cross' and 'Badger Cross' are bred to produce fewer, bigger marrows.

    The good news is, whatever size or variety of marrow or courgette you have to hand, this soup recipe is just as delicious!

    📝 What you need

    ingredients for marrow soup

    Ingredients

    Marrow or large courgette As above, use whatever you have to hand - you will need 1kg of flesh. If it has a very thick, tough skin you might prefer to remove it, (or pass your finished soup through a sieve). And similarly, if the inside is very stringy with large seeds, just scoop it out and discard.

    Cannellini beans These give the soup a great protein boost and add a rich creaminess. You can use any type of white beans - butter beans or haricot beans are great alternatives.

    Coconut milk Use either full-fat or light as you prefer - you need coconut milk from a tin, rather than a carton.

    Garlic and ginger If you're in a hurry, jars of ready-chopped ginger and garlic or pastes are an excellent time-saver.

    Equipment

    A stick blender is the easiest way to blitz your marrow soup to a smooth and silky purée. No pouring into a blender, just stick it in the pan and blitz. Mine is by Dualit and has served me well for many years, but any good quality stick blender will do the job well.

    marrow soup

    👩🏽‍🍳 How to make your marrow soup

    For a full, printable recipe with ingredients and detailed instructions, scroll to the bottom of this page👇🏼.

    chopping marrow and frying

    Gently fry onion, garlic and ginger until softened. Chop the marrow into small cubes and add to the pan along with the curry powder. Cook for 10-15 minutes until liquid has been released from the marrow and cooked away.

    adding beans and potato

    Add cannellini beans and cubed potato, then the coconut milk and vegetable stock. Simmer for 10 minutes until the potato is cooked through.

    squeezing lemon and blitzing

    Add the lemon juice, then blitz to a silky smooth purée - this might take a few minutes, keep going! Taste and adjust seasoning then serve.

    🔪 Top Tips & FAQs

    Blitz, blitz and blitz again! The difference between a nice soup and a knock-your-socks-off soup is a really silky smooth texture. The coconut milk, beans and potato will all really help you with this, but make sure you really blitz it well - at least 2-3 minutes with a hand blender.

    Taste, adjust and taste again The level of spice, seasoning and lemony-ness are all entirely up to you. Make sure you keep tasting and adjusting as you go. Remember that if you are freezing the soup some of the flavours will become a little muted, so adjust accordingly when you defrost.

    spoon of marrow soup from bowl
    Can I freeze my marrow soup?

    Absolutely! I like to freeze it in individual portions (old margarine tubs or takeaway containers are perfect for a single portion), then just defrost in a saucepan or microwave as you need.

    Do I have to use a marrow?

    No - as long as you have 1kg of flesh it can be from any size of courgette or different varieties of squash.

    How spicy is this soup?

    That depends on what sort of curry powder you use - choose mild, medium or hot as you prefer. Or if you don't want any heat at all, garam masala will give you all the flavours without being at all spicy.

    Loved this recipe? ⭐️ Leave a star rating below! 📸 Snap a photo of your finished dish and share it with me on Instagram, tagging me @thevegspace or #thevegspace 📩 And get all my latest recipes in a weekly e-mail by subscribing to my newsletter.

    🍽 If you liked that...

    .... you might also enjoy these vegan recipes from The Veg Space:

    • Courgette Soup
      Courgette Soup with peas & basil
    • Easy Courgette Chutney Recipe
      Easy Courgette Chutney
    • Courgette Curry
      Courgette Curry
    • Dough Balls
      Garlic Dough Balls

    📖 Recipe

    marrow soup recipe image

    Marrow Soup

    Kate Ford | The Veg Space
    A thick and creamy marrow soup with gentle spices and punchy flavours. Perfect to batch cook for the freezer when you find yourself with a glut of over-sized courgettes!
    4.97 from 32 votes
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    Prep Time 5 minutes mins
    Cook Time 35 minutes mins
    Total Time 40 minutes mins
    Course Soup
    Cuisine British
    Servings 6 portions
    Calories 273 kcal

    Ingredients
     
     

    • 2 tablespoon olive or rapeseed oil
    • 1 large onion
    • 1 teaspoon garlic purée or 1 garlic clove, peeled and crushed
    • 2 teaspoon ginger purée or 2cm fresh ginger, peeled and finely chopped
    • 1 kg marrow or large courgettes
    • 3 teaspoon mild curry powder
    • 400 g tinned cannellini beans or other white beans
    • 1 large potato
    • 400 ml vegetable stock
    • 400 ml coconut milk tinned
    • 1 lemon juice only

    Instructions
     

    • Heat the oil in a large saucepan - as large as possible. Peel and finely chop the onion and fry gently for 2-3 minutes until starting to soften.
    • Add the garlic and ginger and continue to cook gently for a further 2-3 minutes.
    • Meanwhile, trim the ends from the marrow or courgette. If the skin is fairly tough you may want to cut it off, but it is edible and this usually isn't necessary. If the centre is stringy with fairly large seeds, scoop this out and just use the flesh in the soup.
    • Chop the marrow into chunks about 1cm square and add them to the saucepan along with the curry powder. Season well with salt and black pepper, and leave to cook over a medium heat for 10-15 minutes or until the marrow has released its liquid and this has cooked off.
    • Peel the potato and chop it into cubes. Drain and rinse the cannellini beans. Add the potato, beans, coconut milk and vegetable stock to the saucepan and bring to the boil.
    • Reduce to a gently simmer and cook for 10 minutes until the potato is tender.
    • Squeeze in the lemon juice then blitz to a smooth purée. Keep going for a minute or two - you want the soup to be velvety smooth.
    • Taste and adjust seasoning as required then serve.

    Video

    Notes

    • Use any variety of courgette, marrow or squash for this recipe - 1kg of flesh from any of these will taste delicious.
    • If your marrow has very tough, thick skin, you might prefer to remove it or pass the finished soup through a sieve.  
    • If your marrow has stringy insides with large seeds, scoop these out and just use the firmer flesh in this soup.
    • You can use butter beans or haricot beans in place of the cannellini beans if you prefer.
    • Use mild, medium or hot curry powder to your own taste, or garam masala if you prefer no heat at all.

    Nutrition

    Serving: 1portionCalories: 273kcalCarbohydrates: 38gProtein: 9gFat: 10gSaturated Fat: 5gPolyunsaturated Fat: 1gMonounsaturated Fat: 4gSodium: 345mgPotassium: 1077mgFiber: 8gSugar: 7gVitamin A: 491IUVitamin C: 54mgCalcium: 100mgIron: 4mg
    Tried this recipe?Let us know how it was! Mention @thevegspace or #thevegspace
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    About Kate Ford

    Hi! I'm Kate, vegan home cook and blogger behind The Veg Space and author of Vegan in 15. I'm passionate about creating easy vegan recipes that even a first-time cook can follow.

    Reader Interactions

    Comments

    1. Stella Goddard says

      August 30, 2024 at 6:49 pm

      I topped it with toasted pumpkin seeds and served with fresh sourdough bread. Absolutely delicious! The only thing I might tweak when I make it again - and I will definitely make it a regular item, especially when we have a glut of (giant) courgettes - is to add a little more ginger as I couldn't quite detect it.

      Reply
    2. Sharon says

      August 26, 2024 at 10:29 am

      I didn't have mild curry powder so used just a teaspoon of medium curry powder. I think it could take a little more, but it's still a lovely soup. The curry isn't a noticeable flavour, but I think it just brings the other ingredients to life. I will give some of this to an elderly relative who is convalescing, and I won't tell her about the curry powder as I think it'll scare her off!

      Reply
    3. Brian Coleman says

      August 25, 2024 at 1:44 pm

      I’ve just made this and though I was heavy handed with the pepper it was lovely.

      Reply
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    4.97 from 32 votes (12 ratings without comment)

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