Inspiration for this courgette and brie soup recipe came from my darling friend, Little Debbie Bryson who makes something similar at her sop-en-dop* birthday party every winter in Cape Town. Since moving to UK, I have sadly missed so many of them. This is for you LDB, I know it doesn’t compare to yours – but I slurped my version up with a longing lump in my throat. The recipe makes two hearty bowls, filling enough as a main meal, but you could make it stretch to 4 servings and enjoy it as a late-afternoon light meal (cup-of-soup) and halve the macros accordingly.
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Carbs 7.4g | Fat 31g | Protein 30g
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DID YOU KNOW that I am also the author of two cookbooks! My first book KETO KITCHEN (published by Kyle Books London, 2020) is available worldwide and has consistently remained one of the best-selling low carb cookbooks in the UK. My second book LAZY KETO KITCHEN (2021) is coming out this summer, and is now available to pre-order.
“I want you to achieve the best outcome with all the recipes on Fats of Life. If you haven’t already done so, please read the RECIPE SUCCESS page which is packed with handy tips and advice. Happy Cooking, everyone!” – Monya
Keto Courgette and Brie Soup
- 2 tsp unsalted butter
- 1/2 leek, finely sliced (white parts only)
- 700 g (24.7 oz) courgettes, chopped
- 700 g (24.7 oz) warm chicken stock
- 150 g (5.3 oz) ripe good-quality brie
- salt and freshly ground black pepper
- 1 tsp mixed toasted seeds, to garnish (optional)
- Heat the butter in a large pan and cook the leeks until wilted and softened. Add the chopped courgettes and chicken stock and bring to a simmer.
- Cook partially covered with a lid until the courgettes have completely softened. Remove the pan from the heat and blitz the mixture with a hand blender until smooth.
- Break up three-quarters of the brie into smaller pieces and add to the blitzed soup. Stir over low heat to melt the brie. Season to taste with salt and freshly ground black pepper.
- Serve warm divided between two bowls and garnish with the remaining slices of brie and a scatter of toasted mixed seeds.
*Sop-en-dop = Soup-and-Booze (in Afrikaans)
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Nutritional Information per serving
Calories 433Kcal / 1812kJ
Celery (may be found in store-bought chicken stock)
See all the Soups, Stocks & Broths on Fats of Life:
Disclaimer: The nutritional analysis, macro and allergen breakdown of the recipes on this site have been manually and carefully calculated using the cloud-based software NUTRITICS®. NUTRITICS® is fully approved by the relevant Trading Standards organizations and is EU and FDA-compliant. The macro calculations are provided as a courtesy to you based on the author's weighing of ingredients when creating the dishes. If Erythritol (a sugar polyol) has been used in any of the recipes, it has already been manually excluded from the final carbohydrate count. The author is a chef - not a medical professional - and this website has been designed to provide you with recipe ideas to suit the low carb lifestyle you have discussed with your GP.
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