Courgette and turmeric soup

Smooth, golden and incredibly light, this courgette and turmeric soup is the weight-loss dinner par excellence. With under 100 kcal per serving, it relies on the volume and water content of the courgette to fill you up without tipping the scales, while the turmeric gives it a lovely golden colour and an anti-inflammatory touch. Its low glycaemic index also makes it an ally if you watch your blood sugar. Ready in 30 minutes with a handful of ingredients, it is the perfect go-to for a comforting, easy-to-digest evening meal.

Prep time: 10 min  |  Cooking time: 20 min  |  Servings: 4  |  Difficulty: Easy

Calculated per serving from Anses Ciqual 2025 values for each ingredient, based on the quantities in the list. Household measures (spoonfuls, items) use average weights. 73 kcal · 2 g protein · 5 g carbohydrate · 4 g fat

Ingredients

• 4 courgettes
• 1 onion
• 1 tsp turmeric
• 1 vegetable stock
• 1 tbsp olive oil

Method

1. Slice the onion and sweat it for 3 to 4 minutes in the olive oil with the turmeric, without letting it colour.
2. Wash the courgettes and cut them into rounds, leaving the skin on (it holds much of the fibre and nutrients).
3. Add the courgettes and pour in enough stock to just cover. Bring to a simmer.
4. Cook for 18 to 20 minutes, until the courgettes are very tender.
5. Blend until smooth, adjust the seasoning and serve piping hot, with a few pumpkin seeds or a drizzle of olive oil if you like.

Nutritional benefits

This soup ticks every box for a smart weight-loss dinner: courgette, which is over 90% water, provides plenty of volume for very few calories, which helps you feel full without excess energy. Its fibre (mostly in the skin) slows stomach emptying and supports fullness, for a low glycaemic index that favours stable blood sugar, including as part of a low-GI diet. Turmeric adds curcumin, studied for its anti-inflammatory properties, and it is better absorbed here thanks to the olive oil. A light, easy-to-digest dish that is ideal in the evening.

Variations and substitutions

• More filling: add 2 tbsp red lentils or a potato during cooking.
• Creamier: stir in a spoonful of cream cheese or a drizzle of coconut milk when blending.
• More protein: serve with a poached egg or diced grilled tofu.
• Spice variation: replace the turmeric with curry powder or add a pinch of ginger.

Storage and making ahead

This soup keeps for 3 days in the fridge and freezes very well: make a large batch and freeze it in portions for quick dinners. Reheat gently in a saucepan, stirring; thin with a little stock if the texture has thickened.

💡 Good to know

For a more filling soup without piling on calories, add 2 tbsp red lentils during cooking: you gain protein and creaminess, perfect for weight loss. Always keep the skin on the courgettes: that is where fibre and antioxidants are concentrated.

Read next

Discover more weight-loss recipes · anti-inflammatory recipes · low-GI recipes · gluten-free recipes.

Ingredients in this recipe: courgettes · onion · turmeric · vegetable stock · olive oil.

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