Rhiannon’s courgette, pea & mint soup


This recipe is taken from Harley street nutritionist, Rhiannon Lamberts, new book; Renourish: A Simple Way to Eat Well. Rhiannon helps you discover the foundations for a happy, healthy relationship with food, and teaches you how to create delicious and nourishing meals.


“This is a beautiful and vibrant soup that will boost your vegetable intake for the day. I don’t see many people taking flasks to work these days and I think it’s a real shame; home-made soup is such a fabulous lunchtime option and is a great way to save some pennies! Reheating this soup is perfectly fine as long as you heat it thoroughly but it’s equally gorgeous cold on a hot day! This recipe serves four, giving you four meals ready for the week as the soup will last 3–4 days in the fridge. It also freezes well.”





1 tsp coconut or olive oil
1 onion, finely diced
3 garlic cloves, very finely chopped
300g frozen peas
3 medium courgettes (about 500g), grated
1 litre vegetable stock
small handful of mint leaves, plus extra to serve
salt and black pepper
crème fraîche or yoghurt, to serve




  1. Heat the oil in a pan and sauté the onion over a medium heat for 3–4 minutes until translucent.
  2. Add the garlic and a pinch of salt and pepper and cook for a further minute before adding the peas, grated courgettes and stock. Bring to the boil, then reduce to a simmer and cook for 10 minutes.
  3. Remove from the heat and allow to cool slightly before transferring all the mixture to a blender. Blitz until smooth then add the mint leaves and blitz again. Return to the pan and taste and adjust the seasoning.
  4. Serve with some extra mint leaves, a swirl of crème fraîche or yoghurt and some freshly ground black pepper.