Courgette and Kale Soup Topped with Pan Toasted Rye croutons

Smooth and creamy soups can contain loads of butter and heavy cream. Not this dish lighter dish packed with full nutritional goodness and easier on the digestive system whilst maintaining a smooth and thick consistency.

Courgettes are high in vitamin K and vitamin C they contain potassium and are a good source of dietary fiber.

kale has more iron than beef and contains more calcium per calorie than milk (90 grams per serving) and is also better absorbed by the digestive system than dairy.

Ingredients Serves 4

1 Tablespoon grapeseed oil 1 Teaspoon of dried orgegano 1 Teaspoon basil 1 knob of grated ginger 1/2 Teaspoon sea salt 1 Pinch of cayenne pepper (Optional) 140g kale, trimmed and roughly chopped 140g Courgettes, chopped 1 cube of homemade vegetable stock (optional)

2 slices of rye bread, cut into cubes

1/2 Tablespoon of coconut oil

Generous pinch of dried basil

A light pinch of sea salt


Heat a large saucepan over medium heat. Add the oil, onion, salt and pepper (pepper optional) cook for 10 to 15 minutes, stirring often, until the onion softens and starts to brown. Add the kale, courgettes, grated ginger and vegetable stock, reduce the heat to low and simmer for 1 to 2 minutes, add dried herbs and cook until the kale and courgettes begin to soften. Add the coconut milk and stir. Use an immersion blender, regular blender or food processor to blend the soup until creamy.


On medium heat warm the coconut oil and add a light pinch of a pinch of sea salt add cubed rye bread, turning the cubes over in the pan until crisp and slightly browned, then pinch the basil between your fingers to release the oils and sprinkle over croutons.

Plate into bowls topping with your rye herb croutons and serve immediately.

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