how to make

Asparagus and Zucchini Soup with Watercress Pesto

by

Health

Time

30m

Cost

Nutrients

276 kcal

Carbs 28 grams

Sugars 6 grams

Total Fats 13 grams

Saturates 2 grams

Fibers 7 grams

Proteins 8 grams

About this recipe

This creamy asparagus and zucchini soup is an easy, smooth soup recipe, ready in just 30 minutes. It's perfect for weekly meal prepping for weight loss as it's a balanced recipe in just 300kcal and with 7g of fibres. It's not only healthy, but it also tastes so good thanks to the tangy watercress and seeds pesto topping!


Nutrients Data

The nutrients information on this page refers to a 2000 Kcal daily intake diet.

Each nutrient has a progress bar. A full progress bar represents the total allowance for the nutrient, based on a 500 Kcal meal.

Chart Legend

Carbs, Sugars, Total Fats, Saturates
Less than 50% of maximum recommended intake for a meal
Between 50% and 95% of maximum recommended intake for a meal
More than 95% of maximum recommended intake for a meal
Fibers, Proteins
More than 50% of recommended intake for a meal
Between 25% and 50% of recommended intake for a meal
Less than 25% of recommended intake for a meal
By visiting the full recipe page, you can get a more in depth breakdown of the nutrients for this recipe. If you prefer reading the recipe in this format instead, a link to the full recipe page will be provided at the end!

Good for Diets

  • Vegetarian
  • Vegan
  • Alcohol-Free
  • Pescatarian
  • Paleo

Contains Allergens

  • Sesame

Servings

4

STEP 1

Sizzle 1 tbsp of olive oil with chopped onions, crushed garlic, and sliced leeks until they're fragrant. Then add diced potatoes, zucchini, and asparagus. Cook the vegetables for 5 minutes, stirring occasionally.

Ingredients List

Extra Virgin Olive Oil4tbsp
Onion80g
Garlic Clove2
Leek80g
Potatoes280g
Zucchini500g
Asparagus150g
Vegetable Stock500mL
Watercress40g
Sunflower Seeds30g
Sesame Seeds15g
Lemon Juice20mL

STEP 2

Next, add the vegetable stock and bring to the boil. Simmer the soup at medium heat for 15 minutes or until the vegetables are tender. Then, remove from the heat.

Ingredients List

Extra Virgin Olive Oil4tbsp
Onion80g
Garlic Clove2
Leek80g
Potatoes280g
Zucchini500g
Asparagus150g
Vegetable Stock500mL
Watercress40g
Sunflower Seeds30g
Sesame Seeds15g
Lemon Juice20mL

STEP 3

Prepare the watercress pesto by blitzing in a food processor watercress, ​3 tbsp of extra virgin olive oil, sunflower seeds, sesame seeds, and lemon juice.

Ingredients List

Extra Virgin Olive Oil4tbsp
Onion80g
Garlic Clove2
Leek80g
Potatoes280g
Zucchini500g
Asparagus150g
Vegetable Stock500mL
Watercress40g
Sunflower Seeds30g
Sesame Seeds15g
Lemon Juice20mL

STEP 4

Blend the soup with the help of an immersion blender or a food processor until it's perfectly smooth. Divide the soup among serving bowls and top with a spoonful of watercress pesto. If desired, garnish with spring onions, mint, and freshly grated black pepper. Enjoy!

Ingredients List

Extra Virgin Olive Oil4tbsp
Onion80g
Garlic Clove2
Leek80g
Potatoes280g
Zucchini500g
Asparagus150g
Vegetable Stock500mL
Watercress40g
Sunflower Seeds30g
Sesame Seeds15g
Lemon Juice20mL

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