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. 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.

Recipe Info


Serves 4



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