EatSmarter exclusive recipe

Cold Zucchini Soup with Yogurtand Sunflower Seeds

Cold Zucchini Soup with Yogurt - Cold Zucchini Soup with Yogurt - Fine refreshment, perfect for cool enjoyment on the go
Cold Zucchini Soup with Yogurt - Fine refreshment, perfect for cool enjoyment on the go


Calories:142 kcal
Preparation:40 min
Ready in:120 min
1 serving contains (Percentage of daily recommendation)
Calories142 kcal(7%)
Protein7 g(14%)
Fat8 g(10%)
Carbohydrates8 g(3%)
Added Sugar1 g(1%)
Roughage4 g(13%)

Recipe development: EAT SMARTER


For servings

4Zucchini (about 800 grams)
1 stalkLeek (about 200 grams)
2Garlic clove
4 sprigsSage
2 sprigsThyme
1 ½ tablespoonsOlive oil
600 millilitersVegetable broth
1 ½ teaspoonsBalsamic vinegar
1 heaping tablespoonSunflower seeds (about 20 grams)
1 generous pinchsweet ground paprika (about 120 grams)
150 gramsYogurt (3.5% fat)
Cayenne pepper
1 teaspoonBlossom honey

Kitchen Utensils

1 Cutting board, 1 Large knife, 1 Small knife, 1 Pot, 1 Wooden spoon, 1 Immersion blender, 1 Non-stick pan, 1 Slotted spatula, 1 Tablespoon, 1 Teaspoon, 1 Measuring cups, 1 Bowl, 2 Storage containers, 1 Ladle


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1 Rinse zucchini and wipe dry. Set 1 zucchini aside, cut the rest into large cubes.
2 Halve leeks lengthwise, rinse well, drain and cut crosswise into 1 cm (approximately 1/2-inch) wide strips.
3 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.
4 Heat 1 tablespoon olive oil in a pot over medium heat. Add zucchini, leek, garlic and chopped herbs and cook until softened. 
5 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.
6 Meanwhile, cut reserved zucchini into approximately 5 mm (approximately 1/4-inch) thick slices.
7 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.
8 Season zucchini with salt, pepper and balsamic vinegar. Remove from pan and set aside.
9 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.
10 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.
11 Season chilled soup with salt and pepper and place in a storage container (about 1.5 liter capacity) for transport.
12 Store the zucchini-sage mixture and sunflower seeds in separate small containers. Serve with the chilled soup.


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