• Positively Chronic Travels

Courgette & spinach soup {no onion or garlic}

⏲ Not only is this recipe totally quick and easy to make (spoonie friendly), it's also

  • plant based

  • naturally gluten free

  • free from onion and garlic (low FODMAP)

If you avoid onion and garlic you'll realise how HARD it is to find soup recipes that don't contain at least a stock cube! Right!?

When creating recipes with very limited foods, I always focus on a balance of salty, sweet, sour and bitter

This soup gets its flavour from the yeast extract, miso and soy sauce and is balanced with maple syrup and apple cider vinegar

Makes 2 large portions or 4 small portions


Courgettes x ~2 / 500g

Spinach x2 cups compacted or 75g

Water x 350 ml

1 tsp yeast extract (marmite)

1/2 tsp miso paste

1 tbsp raw organic apple cider vinegar

1 tbsp maple syrup

1 tbsp kikkoman or tamari (gluten free) soy sauce *

1 tsp liquid aminos (*if you haven't got this, sub for another tbsp soy sauce)

Optional additions that also work: ~1 cup frozen peas (for added protein!)


Bring the water to the boil in a saucepan and add the yeast extract. Chop the courgettes into cubes and add to the saucepan. Add the miso paste, soy sauce and liquid aminos. Boil for ~5 minutes until the courgettes soften (and the whites are no longer white).

Add the spinach, maple syrup and apple cider vinegar, boil for another 1-2 minutes or until the spinach has wilted.

Transfer to a tabletop blender and mix until smooth. Serve immediately.

Serving suggestion: top with small pieces of gluten free pitta bread, sprinkle with seeds or add a dash of oat cream

Perfect if you have lots of allergies or sensitivities and need a soup that's ready and washed up in less than 15 minutes!

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