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Creamy courgette soup with sage

24 August 2016

A quick and creamy courgette soup with sage and coconut milk from Julie Montagu's latest book Superfoods Superfast.

Creamy courgette and sage soup
Creamy courgette and sage soup

Cooking time

20 minutes




  • 1 tablespoon coconut oil
  • 3 celery sticks, finely chopped
  • 2 medium courgettes, chopped
  • 10–12 radishes, chopped
  • 200ml (¾ cup + 1½ tablespoons) vegetable stock
  • 200ml (¾ cup + 1½ tablespoons) coconut milk
  • 1 teaspoon dried sage
  • 1 teaspoon cayenne pepper
  • Fresh sage leaves, finely sliced, to garnish, optional


Courgettes are incredibly low in calories and the fibre in the skin helps burn fat, so if you are looking to have a bowl of ‘low-cal’ ‘detox’ soup, then this recipe is your new best friend.

First, melt the coconut oil in a large saucepan over a medium heat. Add the chopped celery, courgettes and radishes and fry for 5 minutes. Next, add the vegetable stock and coconut milk, simmering over a medium-high heat for 10 minutes. Add the dried sage and cayenne pepper and stir for 3 more minutes.

Either whizz to a purée in a food processor or blender, or serve straightaway and garnish with finely sliced fresh sage, if using.

Recipe extracted from Superfoods Superfast by Julie Montagu (Quadrille, £18.99). Photography by Yuki Sugiura

Visit our courgette recipe section for more delicious ideas for cooking with courgettes, or try on of our tasty soup recipes


The opinions expressed are those of the author and are not held by Saga unless specifically stated. The material is for general information only and does not constitute investment, tax, legal, medical or other form of advice. You should not rely on this information to make (or refrain from making) any decisions. Always obtain independent, professional advice for your own particular situation.