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Marrow Soup
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!
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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
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