A thick, silky marrow soup with gentle spices and lively flavours. Ideal for batch-cooking and freezing when you have a surplus of oversized courgettes or marrow.
🍴 Why you will love this recipe
This creamy, comforting soup is full of flavour yet subtly spiced. The mild curry notes balance the natural freshness of marrow or courgette, producing a bowl that tastes far more indulgent than its simple ingredients suggest.
Silky tinned coconut milk combined with protein-rich cannellini beans creates a satisfying texture and makes the soup both filling and nourishing. Serve with crusty bread for a quick lunch or a relaxed supper.
It freezes extremely well, so it’s a great recipe to double up and store in portion-sized containers for busy days or colder months.
🥒 Marrow or courgette?
Marrows belong to the same family as courgettes and squash. Essentially, a marrow is the same vegetable as a courgette that has been left on the plant to grow larger. Different varieties can produce smaller or much larger fruits, but both work well in this soup.
If you have courgettes, marrows or a squash variety on hand, use whatever you’ve got. The recipe calls for about 1kg of flesh, so adjust quantities to reach that amount.
📝 What you need
Ingredients overview
Marrow or large courgette — aim for approximately 1kg of flesh. If the skin is very thick you can peel it; if the centre is stringy with large seeds, scoop that part out and use the firmer flesh.
Cannellini beans — tinned cannellini add creaminess and protein. Butter beans or haricot beans work equally well as alternatives.
Coconut milk — use tinned coconut milk (full-fat for extra richness, light if preferred) to give the soup a smooth, velvety finish.
Garlic and ginger — fresh is best, but ready-puree or jarred pastes are good time-savers and fine to use.
Equipment
A stick (immersion) blender is the easiest way to purée this soup straight in the pan — no need to decant into a countertop blender. A large, heavy-based saucepan or pot is also helpful to give the ingredients room to soften and simmer evenly.
👩🏽🍳 How to make the soup
For a clear, printable recipe with exact quantities and step-by-step instructions, see the Recipe section below.
Start by gently frying the chopped onion in oil until it softens, then add the garlic and ginger and cook briefly. Add the chopped marrow with curry powder and cook for 10–15 minutes until the vegetable releases liquid and softens. Stir in drained cannellini beans and diced potato, pour in the coconut milk and vegetable stock, then simmer until the potato is tender.
Finish with a squeeze of lemon juice, then blitz the soup to a perfectly smooth purée. Taste and adjust the seasoning before serving.
🔪 Top Tips & FAQs
Blend thoroughly. For a silky, velvety texture, blitz the soup with a good stick blender for a couple of minutes until completely smooth. The combination of beans, potato and coconut milk helps create that luxurious mouthfeel.
Taste and adjust. Seasoning, spice level and acidity are personal choices. Taste as you go and add salt, pepper, curry powder or lemon to suit your palate. If you plan to freeze portions, remember flavours can mellow slightly on freezing and reheating.
Can I freeze this soup?
Yes — freeze in individual portions (reused tubs or takeaway containers work well). Defrost gently in the fridge and reheat on the hob or in a microwave.
Do I have to use a marrow?
No — any courgette, marrow or similar squash that yields about 1kg of flesh is fine for this recipe.
How spicy is the soup?
That depends on the curry powder you choose. Use mild for a gentle flavour, medium or hot if you like heat. Alternatively, use garam masala for warm, aromatic flavour without chilli heat.
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🍽 If you liked that…
You might also enjoy other vegan courgette-based recipes and easy sides such as courgette soup with peas and basil, courgette chutney, courgette curry, or garlic dough balls.
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Courgette Soup with peas & basil -
Easy Courgette Chutney -
Courgette Curry -
Garlic Dough Balls
📖 Recipe
Marrow Soup
Kate Ford | The Veg Space
A thick, creamy marrow soup with gentle spices and lively flavours — perfect for using up oversized courgettes and for freezing in portions.
Ingredients
- 2 tablespoons olive or rapeseed oil
- 1 large onion, peeled and finely chopped
- 1 teaspoon garlic purée or 1 garlic clove, peeled and crushed
- 2 teaspoons ginger purée or 2cm fresh ginger, peeled and finely chopped
- 1 kg marrow or large courgettes, flesh only (see notes)
- 3 teaspoons mild curry powder (or to taste)
- 400 g tinned cannellini beans, drained and rinsed (or other white beans)
- 1 large potato, peeled and cubed
- 400 ml vegetable stock
- 400 ml tinned coconut milk
- Juice of 1 lemon
Instructions
- Heat the oil in a large saucepan. Add the chopped onion and fry gently for 2–3 minutes until it begins to soften.
- Add the garlic and ginger and cook for another 2–3 minutes, stirring so they do not burn.
- Trim the marrow or courgette, remove any very tough skin if necessary, and scoop out stringy cores with large seeds. Chop the flesh into roughly 1 cm cubes.
- Add the marrow pieces to the pan with the curry powder. Season with salt and freshly ground black pepper. Cook over a medium heat for 10–15 minutes until the marrow releases liquid and becomes tender and most of the released liquid has cooked off.
- Add the cubed potato and drained beans, then pour in the coconut milk and vegetable stock. Bring to a gentle boil, then reduce to a simmer and cook for 10 minutes or until the potato is tender.
- Stir in the lemon juice, then use a stick blender to purée the soup until completely smooth and velvety. This can take a couple of minutes — keep blending until you reach the desired texture.
- Taste and adjust seasoning, adding more salt, pepper or lemon if needed. Serve hot with crusty bread or your favourite toppings.
Notes
- Any courgette, marrow or squash variety is fine — just use 1kg of usable flesh.
- If the skin is especially thick or tough remove it before cooking, or pass the finished soup through a sieve for an extra-smooth texture.
- Swap cannellini for butter beans or haricot beans if you prefer.
- Choose mild, medium or hot curry powder to control heat, or use garam masala for flavour without chilli heat.
Nutrition (per portion, approximate)
Calories: 273 kcal | Carbohydrates: 38 g | Protein: 9 g | Fat: 10 g | Fiber: 8 g
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