Recipe · British-inspired
Carrot & Courgette Soup
This carrot & courgette soup makes a substantial post-training lunch, combining sweet vegetables, red lentils and blended cottage cheese in a smooth, savoury bowl. It provides an estimated 29 g protein per serving, uses everyday supermarket ingredients and freezes well, making it a practical option for busy training weeks.
By Relentless Bravery ·
- Prep
- 15 min
- Cook
- 30 min
- Total
- 45 min
- Makes
- 4 generous bowls
- Difficulty
- Easy
Why make carrot & courgette soup after training?
Sweet carrot gives this soup its rounded flavour, while courgette keeps the texture light rather than stodgy. Cumin adds gentle warmth and lemon sharpens the finish. Blended cottage cheese makes it creamy without cream, and red lentils give each bowl enough substance to work as a meal rather than just a starter.
For hybrid athletes balancing running, lifting and HYROX practice, the appeal is practical: carbohydrate and protein in a batch-cooked lunch that needs little attention on the hob. Its generous portion and fibre content make it better suited to after training than just before hard intervals. Adjust any accompanying bread to your appetite and session demands.
+Can I make this soup without cottage cheese?
+Can I make it ahead or freeze it?
+Is this suitable immediately before running or HYROX?
Ingredients
Makes 4 generous bowls
What goes into the soup?
Equipment
Large saucepan with lid, approximately 4 litres · Chopping board · Sharp knife · Sieve · Measuring jug · Kitchen scales · Stick blender
Method
- 1
Soften the onion
Heat the olive oil in a large saucepan over a medium-low heat. Add the onion and carrots and cook for 6 minutes, stirring regularly, until the onion begins to soften.
Tip: Add a splash of the measured stock if the vegetables start sticking.
- 2
Add the seasoning
Stir in the garlic and cumin and cook for 1 minute, then add the courgettes and rinsed lentils.
Tip: Keep the garlic moving so it does not catch on the bottom.
- 3
Simmer until tender
Pour in the stock and bring to the boil. Reduce the heat, partially cover and simmer for 20 minutes, stirring occasionally, until the lentils are falling apart and the carrots crush easily with a spoon.
Tip: If the carrots remain firm, simmer for another few minutes before blending.
- 4
Blend the vegetables
Remove the pan from the heat and use a stick blender to blend the soup until smooth.
Tip: Keep the blender head submerged to avoid splashing hot soup.
- 5
Make it creamy
Add the cottage cheese, lemon juice and black pepper. Blend again until completely smooth, adding a little hot water if you prefer a thinner consistency.
Tip: Blending thoroughly removes the cottage cheese curds.
- 6
Warm and portion
Return the pan to a low heat and stir gently until the soup is steaming hot throughout, without boiling vigorously. Divide equally between four bowls or shallow storage containers.
Tip: Weigh the finished soup and divide by four for evenly sized meal-prep portions.
Nutrition per serving
| Calories | 371 kcal |
|---|---|
| Protein | 29 g |
| Carbohydrate | 48 g |
| of which sugars | 19 g |
| Fat | 7 g |
| of which saturates | 1.5 g |
| Fibre | 10 g |
| Salt | 1.4 g |
Estimated from typical ingredient values. Brands and portion sizes will change the numbers.
Tips & swaps
- Cut the carrots smaller than the courgettes so both become tender within the same simmering time.
- Choose reduced-salt stock and taste before adding any extra salt: cottage cheese already contributes salt.
- Nutrition is estimated per serving from typical UK food composition values. Cottage cheese and stock brands will change the figures, particularly protein and salt.
- For running, reduce the pace to an easy jog or walk if you feel overly full; for HYROX burpees, remove the broad jump and use a controlled step-back variation. Stop if discomfort persists, or if you develop pain, dizziness or nausea rather than trying to train through it.
Storage
Divide leftovers into shallow containers, cool promptly and refrigerate within two hours. Keep refrigerated for up to 48 hours or freeze for up to three months. Defrost overnight in the fridge and reheat only once, stirring until steaming hot throughout. Add a splash of water if the lentils have thickened the soup.
