As summer draws to an end so does the courgette season.  Often overlooked, this wonderful veg is low in calories and high in vitamin C.  The addition of hemp seeds in the soup, provides a source of protein and a boost of anti-aging antioxidants.  If you have any courgettes hanging about at home and you are wanting to use them up, try making this delicious but quick and easy soup.


  • 700g courgettes, cut onto chunks
  • 1 onion, peeled and cut into chunks
  • 1 tablespoon extra virgin olive oil
  • 1 teaspoon of raw, hulled hemp seeds (optional)
  • 1 teaspoon fennel seeds
  • Black pepper and flaked sea salt
  • Roughly 500ml of chicken or vegetable stock


Set the oven at 200c.

In a large roasting tray put in the chopped courgette and onion and sprinkle with the hemp and fennel seeds.  Add the extra virgin olive oil and season with salt and pepper.  Give it a good mix using your hands so that the courgettes are nicely coated with the oil and seasoning.

Pop in the oven cook for about 30-40minutes or until the courgettes look nicely cooked – not too roasted but lightly browned but with moisture left in the base of the roasting tray.

When the courgettes are done, pour them and the onions into a large saucepan.  Make sure you use a spatula to scrap out the bottom of the tray and add it to the pan – that adds lots of great flavour.

Pour in the stock and then blitz with a handheld blender.  Alternatively you could put every into your electric blender.

Warm the soup through before serving with a fresh slice of bread.