Chilled Yogurt Soup with Blueberries
Healthy, because
Even smarter
Nutritional values
Zucchini provides important minerals such as potassium and magnesium, which supports certain metabolic processes as well as muscles and nerve health. Zucchini and blueberries together promote blood formation, as both contain iron.
This soup is perfect for a summer party, as it can be prepared the day before. You can also make a larger quantity of the mint oil and use it for many other recipes, such as salads.
(Percentage of daily recommendation)
| Calorie | 321 cal. | (15 %) | ||
| Protein | 13 g | (13 %) | ||
| Fat | 22 g | (19 %) | ||
| Carbohydrates | 17 g | (11 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.3 g | (14 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 3.5 mg | (29 %) | ||
| Vitamin K | 29.4 μg | (49 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 4.2 mg | (35 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 59 μg | (20 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 12.7 μg | (28 %) | ||
| Vitamin B₁₂ | 0.8 μg | (27 %) | ||
| Vitamin C | 57 mg | (60 %) | ||
| Potassium | 793 mg | (20 %) | ||
| Calcium | 339 mg | (34 %) | ||
| Magnesium | 68 mg | (23 %) | ||
| Iron | 3.8 mg | (25 %) | ||
| Iodine | 13 μg | (7 %) | ||
| Zinc | 1.7 mg | (21 %) | ||
| Saturated fatty acids | 8 g | |||
| Uric acid | 74 mg | |||
| Cholesterol | 28 mg | |||
| Complete sugar | 16 g |
Ingredients
- Ingredients
- 3 Zucchini
- 1 onion
- 1 garlic clove
- 13 ozs Vegetable broth
- 2 handfuls Dill
- 4 Tbsps Sour cream
- 1 Lime (juiced)
- 24 ozs Yogurt (0.1% fat)
- salt
- white peppers
- 2 handfuls mint
- 4 Tbsps olive oil
- 4 ozs Blueberries
Preparation steps
Rinse the zucchini, cut off the ends and dice. Peel and dice the onion and garlic. Gently simmer the vegetables in the broth for about 10 minutes. Rinse the dill and pluck off the tips. Remove the soup from the heat and stir in the dill, the sour cream and half the lime juice, then puree. Allow to cool, then stir the yogurt into the soup. Season with salt and pepper and chill for at least 2 hours in the refrigerator.
Meanwhile, rinse the mint, shake dry and finely chop about half. Mix with the oil and let rest. Rinse the blueberries and gently pat dry.
Pour the soup in bowls and sprinkle with berries and mint leaves. Pour the mint oil through a fine sieve. Serve the soup drizzled with the mint oil.
