EatSmarter exclusive recipe

Cold Zucchini Soup with Yogurt

and Sunflower Seeds
5
Average: 5 (1 vote)
(1 vote)
Cold Zucchini Soup with Yogurt

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

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Health Score:
9,6 / 10
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
ready in 2 h.
Ready in
Calories:
142
calories
Calories

Healthy, because

Even smarter

Nutritional values

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!

1 serving contains
(Percentage of daily recommendation)
Calorie142 kcal(7 %)
Protein7 g(7 %)
Fat8 g(7 %)
Carbohydrates8 g(5 %)
Sugar added1 g(4 %)
Roughage3.5 g(12 %)
Vitamin A0.2 mg(25 %)
Vitamin D0 μg(0 %)
Vitamin E3.6 mg(30 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.2 mg(18 %)
Niacin2.2 mg(18 %)
Vitamin B₆0.2 mg(14 %)
Folate71 μg(24 %)
Pantothenic acid0.5 mg(8 %)
Biotin5.9 μg(13 %)
Vitamin B₁₂0.1 μg(3 %)
Vitamin C22 mg(23 %)
Potassium466 mg(12 %)
Calcium160 mg(16 %)
Magnesium71 mg(24 %)
Iron3.4 mg(23 %)
Iodine8 μg(4 %)
Zinc1 mg(13 %)
Saturated fatty acids1.9 g
Uric acid69 mg
Cholesterol5 mg
Development of this recipe:
How healthy are the main ingredients?
Sunflower seeds

Ingredients

for
4
Ingredients
4
Zucchini (about 800 grams)
1 stalk
Leek (about 200 grams)
2
4 sprigs
2 sprigs
1 ½ tablespoons
600 milliliters
1 ½ teaspoons
1 heaping tablespoon
Sunflower seeds (about 20 grams)
1 generous pinch
sweet ground paprika (about 120 grams)
150 grams
1 teaspoon
Preparation

Kitchen utensils

1 Cutting board, 1 Large knife, 1 Small knife, 1 Pot (with lid), 1 Wooden spoon, 1 Immersion blender, 1 Non-stick pan, 1 Slotted spatula, 1 Tablespoon, 1 Teaspoon, 1 Measuring cups, 1 tightly closing Bowl (about 1.5 liters), 2 small Storage containers (or screw-cap jar), 1 Ladle

Preparation steps

1.
Cold Zucchini Soup with Yogurt preparation step 1

Rinse zucchini and wipe dry. Set 1 zucchini aside, cut the rest into large cubes.

2.
Cold Zucchini Soup with Yogurt preparation step 2

Halve leeks lengthwise, rinse well, drain and cut crosswise into 1 cm (approximately 1/2-inch) wide strips.

3.
Cold Zucchini Soup with Yogurt preparation step 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.
Cold Zucchini Soup with Yogurt preparation step 4

Heat 1 tablespoon olive oil in a pot over medium heat. Add zucchini, leek, garlic and chopped herbs and cook until softened. 

5.
Cold Zucchini Soup with Yogurt preparation step 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.
Cold Zucchini Soup with Yogurt preparation step 6

Meanwhile, cut reserved zucchini into approximately 5 mm (approximately 1/4-inch) thick slices.

7.
Cold Zucchini Soup with Yogurt preparation step 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.
Cold Zucchini Soup with Yogurt preparation step 8

Season zucchini with salt, pepper and balsamic vinegar. Remove from pan and set aside.

9.
Cold Zucchini Soup with Yogurt preparation step 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.
Cold Zucchini Soup with Yogurt preparation step 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.
Cold Zucchini Soup with Yogurt preparation step 11

Season chilled soup with salt and pepper and place in a storage container (about 1.5 liter capacity) for transport.

12.
Cold Zucchini Soup with Yogurt preparation step 12

Store the zucchini-sage mixture and sunflower seeds in separate small containers. Serve with the chilled soup.