Chilled Minted Zucchini Soup
Cool, creamy, and bursting with vibrant flavor, this Chilled Minted Zucchini Soup is the ultimate summertime refreshment. Combining tender zucchini, fresh mint leaves, and tangy Greek yogurt, this silky soup offers a delightful balance of lightness and indulgence. Each spoonful is brightened with a zing of lemon juice, while a touch of garlic and onion adds depth. Perfect for hot days, this no-fuss recipe requires just 15 minutes of prep, with minimal cooking time before being blended to velvety perfection and served chilled. Garnished with sprigs of fresh mint, it’s an elegant starter or a healthy lunch option that’s naturally low-calorie yet bursting with nutrients. Serve it cold for an effortlessly cooling meal that’s as refreshing as it is easy to make!
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Recipe Information
Ingredients
- 4 medium (about 2 lbs) zucchini
- 1 medium yellow onion
- 2 garlic cloves
- 2 tablespoons olive oil
- 4 cups vegetable broth
- 1 cup (loosely packed) fresh mint leaves
- 1 cup plain Greek yogurt
- 2 tablespoons lemon juice
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 1 cup ice water
- 4 for garnish mint sprigs
Instructions
Wash the zucchini thoroughly and cut them into 1/2-inch rounds. Dice the onion and mince the garlic cloves.
In a large pot, heat the olive oil over medium heat. Add the diced onion and sauté for 5 minutes until it’s soft and translucent.
Add the minced garlic to the pot and cook for 1 additional minute, stirring constantly to prevent browning.
Add the zucchini rounds to the pot and stir to combine. Cook for 5 minutes, stirring occasionally, until the zucchini begins to soften.
Pour the vegetable broth into the pot and bring the mixture to a boil. Reduce the heat to low, cover, and simmer for 10 minutes, or until the zucchini is tender.
Remove the pot from heat and allow the soup to cool slightly for about 10 minutes.
Working in batches, transfer the soup to a blender. Add the fresh mint leaves, Greek yogurt, and lemon juice to each batch. Blend until smooth and creamy. If the mixture is too thick, add ice water to adjust the consistency.
Taste the soup and season with salt and black pepper as needed.
Transfer the blended soup to a large bowl, cover, and refrigerate for at least 2 hours, or until fully chilled.
Before serving, stir the soup and divide into bowls. Garnish each bowl with a sprig of fresh mint for a vibrant touch.
Serve the soup cold and enjoy this refreshing, healthy dish!
Nutrition Facts
Calories |
361 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 11.8 g | 15% | |
| Saturated Fat | 2.6 g | 13% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 3 mg | 1% | |
| Sodium | 1129 mg | 49% | |
| Total Carbohydrate | 49.9 g | 18% | |
| Dietary Fiber | 13.1 g | 47% | |
| Total Sugars | 25.0 g | ||
| Protein | 22.3 g | 45% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 251 mg | 19% | |
| Iron | 5.3 mg | 29% | |
| Potassium | 2982 mg | 63% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
