Cold Zucchini Soup with Yogurt
Stingy with fat and calories, generous with pleasure and useful nutrients: Cold zucchini soup scores high on protein and calcium. Vinegar and essential oils from herbs make it even more refreshing and stimulating for the metabolism.
Want more fibre? Serve wholemeal toast or baguette with cold zucchini soup!
(Percentage of daily recommendation)
|Calorie||142 kcal||(7 %)|
|Protein||7 g||(7 %)|
|Fat||8 g||(7 %)|
|Carbohydrates||8 g||(5 %)|
|Sugar added||1 g||(4 %)|
|Roughage||3.5 g||(12 %)|
|Vitamin A||0.2 mg||(25 %)|
|Vitamin D||0 μg||(0 %)|
|Vitamin E||3.6 mg||(30 %)|
|Vitamin B₁||0.2 mg||(20 %)|
|Vitamin B₂||0.2 mg||(18 %)|
|Niacin||2.2 mg||(18 %)|
|Vitamin B₆||0.2 mg||(14 %)|
|Folate||71 μg||(24 %)|
|Pantothenic acid||0.5 mg||(8 %)|
|Biotin||5.9 μg||(13 %)|
|Vitamin B₁₂||0.1 μg||(3 %)|
|Vitamin C||22 mg||(23 %)|
|Potassium||466 mg||(12 %)|
|Calcium||160 mg||(16 %)|
|Magnesium||71 mg||(24 %)|
|Iron||3.4 mg||(23 %)|
|Iodine||8 μg||(4 %)|
|Zinc||1 mg||(13 %)|
|Saturated fatty acids||1.9 g|
|Uric acid||69 mg|
Rinse zucchini and wipe dry. Set 1 zucchini aside, cut the rest into large cubes.
Halve leeks lengthwise, rinse well, drain and cut crosswise into 1 cm (approximately 1/2-inch) wide strips.
Peel garlic and chop coarsely. Rinse sage and thyme, shake dry and pluck leaves. Set some sage leaves aside for garnish and finely chop remaining herbs.
Heat 1 tablespoon olive oil in a pot over medium heat. Add zucchini, leek, garlic and chopped herbs and cook until softened.
Pour in vegetable broth and bring to a boil. Cover and cook over medium heat until vegetables are tender, about 15 minutes. Remove from heat and let cool for about 15 minutes.
Meanwhile, cut reserved zucchini into approximately 5 mm (approximately 1/4-inch) thick slices.
Heat remaining olive oil in a non-stick pan over medium heat. Cook zucchini slices until tender, about 4 minutes, adding sage leaves during the last minute.
Season zucchini with salt, pepper and balsamic vinegar. Remove from pan and set aside.
Wipe out pan and toast the sunflower seeds in the dry pan until light brown. Sprinkle with paprika, put on a plate and let cool.
Puree cooked vegetables in the broth with an immersion blender. Add yogurt and cook until heated through. Season with salt, pepper, cayenne pepper and honey. Allow to cool and chill at least 1 hour.
Season chilled soup with salt and pepper and place in a storage container (about 1.5 liter capacity) for transport.
Store the zucchini-sage mixture and sunflower seeds in separate small containers. Serve with the chilled soup.