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Ingredients

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Cold Zucchini Soup with Yogurt

Cold Zucchini Soup with Yogurt

and Sunflower Seeds
40 min., ready in 2 h.
Time:
142
calories
Calories:
Health Score:
90 / 100
Ingredientsfor  
Ingredients
4 Zucchini (about 800 grams)
1 stalk Leeks (about 200 grams)
2 garlic cloves
4 stalks Sage
2 sprigs thyme
1 ½ Tbsps olive oil
600 milliliters Vegetable broth
salt
peppers
1 ½ tsps balsamic vinegar
1 heaping Tbsp Sunflower seed (about 20 grams)
1 generous pinch sweet ground paprika (about 120 grams)
150 grams Yogurt (3.5% fat)
cayenne pepper
1 tsp Blossom honey
How healthy are the main ingredients?
LeekSunflower seedolive oilthymeZucchinigarlic clove
Preparation
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.

Nutritional values
1 serving contains
(Percentage of daily recommendation)
Calorie142 cal.(7 %)
Protein7 g(7 %)
Fat8 g(7 %)
Carbohydrates8 g(5 %)
Sugar added1 g(4 %)
Roughage3.5 g(12 %)
Healthy, because

Healthy, because

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.

Even smarter

Even smarter

Want more fibre? Serve wholemeal toast or baguette with cold zucchini soup!

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