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 (6.8%); Fat 31g (65.1%); Protein 30g (28%)
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| Prep Time | 5 minutes |
| Cook Time | 25 minutes |
| Servings |
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- 2 tsp olive oil
- 1/2 leek finely sliced (white parts only)
- 700 g courgettes chopped
- 700 g warm chicken stock
- 150 g ripe good-quality brie
- salt and freshly ground black pepper
- 1 tsp mixed toasted seeds to garnish (optional)
Ingredients
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- Heat the olive oil 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.
- The full macro-breakdown (and allergens) can be found further down this page (keep scrolling), as well as the link to PIN THE RECIPE (for those on Pinterest). There is also a comment facility, so do let me know how you get on...
*Sop-en-dop = Soup-and-Booze (in Afrikaans)
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Based on 4 Review(s)
Macro Details per serving6.8% Carbs
28% Protein
65.1% Fat
Nutritional Information per serving
Calories 433Kcal / 1812kJ
Fat 31g
of which saturates 15g
Carbohydrates 7.4g (for my US readers, these are what you refer to as net carbs. See below*)
of which sugars 6.5g
Fibre 7.1g
Protein 30g
*Note for US readers: The recipes on this site show the carbohydrates which should be counted on keto (in this case: it's 7.4g). Here in the UK, our nutritional breakdown information displays a carbohydrate count that has already had the dietary fibre subtracted (and displayed separately) - and it’s indicated this way throughout the site. In short, you need not subtract anything further.
Allergens
Milk
Sesame
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 are meticulously calculated using the cloud-based software NUTRITICS®. NUTRITICS® is fully approved by the relevant Trading Standards organizations and is EU and FDA-compliant. The author, Monya Kilian Palmer is trained in using this superior software in order to provide you accurate data. The author is not a medical professional and this website has been designed only to provide you with recipes to suit the keto lifestyle you have chosen and discussed with your GP. The macros calculations are provided as a courtesy to you based on Monya’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 for you.
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