Vegetable Marrow Curry Soup
A cozy winter dish featuring our upcoming Spring 2026 curry blend.
Some ingredients find their way into my kitchen long before I know what they’ll become. That’s exactly what happened with the giant vegetable marrow I spotted at one of my favourite farm stands. I had seen it there on many of my previous visits however I had never cooked with it before so I shied away from buying it..then my curiosity finally won over my fear of trying a new vegetable and home it came.
A month later (it is amazing how long these can last outside) and it was getting quite cold outside and it was time to make some homemade soup. I looked at my squash and winter vegetable stash on my deck and there was the vegetable marrow saying pick me for some curry soup.
When I cut into it, I was surprised by the texture, somewhere between a zucchini and a buttercup squash and a soft, pale green colour inside. I scooped out the seeds, peeled it, and chopped it into cubes the same size as the potatoes I planned to add. Normally I’d roast the vegetables first, but with coconut milk in the mix, I didn’t want the flavour to get too heavy. So into the pot they went, simmering gently alongside a bundle of fresh lemongrass I’d frozen in little sachets back in the summer. And let me tell you..that bit of pre-planning saving fresh herbs in the summer paid off. The lemongrass brought a bright, fragrant note that lifted the whole soup.
Cooking Tip
If you’re using dried beans in this soup, try freezing them after cooking. It may sound unusual, but freezing helps break down the structure of the bean just enough to soften that al dente bite. When you add them to the soup, they become creamier and more tender..a small step that makes a big difference.
Nutritional Note: Why Vegetable Marrow Is a Quiet Powerhouse
Vegetable marrow may be mild in flavour, but it’s packed with nutrients that make it a wonderful addition to any homegrown or farm‑stand‑inspired meal. It offers vitamins A, C, K, and several B vitamins, all of which support immunity, healthy skin, and steady energy. You’ll also find beta‑carotene, a natural antioxidant that helps protect cells and supports long‑term wellness.
Its gentle dietary fibre keeps digestion running smoothly, while minerals like potassium and magnesium help maintain heart health and overall balance. Thanks to its naturally high water content, vegetable marrow blends beautifully into soups and curries, creating a silky texture while adding hydration and nourishment in every spoonful.
A simple, local ingredient and a surprisingly nutrient‑rich one.
Growing Our Plate Tip
If you’re thinking of growing your own vegetable marrow next season, you’re in luck..it’s one of the most rewarding crops for new and seasoned gardeners alike. Marrow plants thrive in full sun, rich soil, and plenty of room to sprawl, much like zucchini. Give them space, keep them well‑watered, and they’ll reward you with generous, fast‑growing fruits that store beautifully into the colder months. It’s an easy, satisfying addition to any backyard garden or community plot, and a wonderful way to bring more homegrown ingredients onto your plate.
Vegetable Marrow Curry Soup
Ingredients:
1 tbsp refined coconut oil
1 small onion roughly chopped
250 g russet potato rough chopped
750 g vegetable marrow rough copped
2 tbsp curry seasoning
500 ml vegetable stock
50 g fresh lemon grass (in a bundle or sachet)
400 g white beans
400 ml coconut milk
Directions:
Saute onion 6-8 min, add potato cook 2-3 min
Add marrow and curry cook 1 min
Add stock beans and coconut milk and lemon grass
Bring to boil
Reduce simmer 20 min until tender
Remove lemon grass
Use immersion blender to blitz until smooth
Drizzle with extra coconut milk
I’d love to hear from you! What’s your favourite local vegetable to use in a curry soup? Leave a comment and let’s start a Growing Our Plate movement together.
