Prep: 10 mins
Cook: 35 mins
Chilling Time: 60 mins
Total: 105 mins
Servings: 4 to 6 servings
A type of squash, zucchini is usually treated as a vegetable and cooked before eating, but technically zucchini is a fruit and can be eaten raw. So can its flower, a delicacy that many cuisines use as part of various preparations.
With a vibrant flavor, this squash is very versatile and can be added to many dishes, from salads, rice, pasta preparations, and of course soups. Our cold zucchini soup has a wonderfully smooth, thick texture without starchy thickeners, and it's suitable for vegetarian diets if using vegetable broth. It's also gluten-free.
Pair it with a salad and you’ve got a delightful chilled soup for a refreshing summer meal.
Ingredients
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1 medium onion, coarsely chopped
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1 tablespoon olive oil
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1/2 teaspoon salt, more to taste
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4 medium zucchini
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3 to 4 cups vegetable broth
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1/2 cup heavy cream, sour cream, or whole milk yogurt, optional
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Freshly ground black pepper, optional
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Coarsely chopped fresh cilantro, for garnish
Steps to Make It
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Gather the ingredients.
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Trim and chop the zucchini, getting rid of the ends. Reserve.
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Heat a medium pot over medium-high heat and add oil, onions, and salt. Cook onions, stirring occasionally until translucent and tender, for about 5 minutes.
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Add zucchini and broth to the onions. Set the heat to high to bring to a boil. Reduce the heat immediately after boiling and maintain a steady simmer until zucchini is very tender, for about 15 minutes.
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Once the zucchini is cooked, turn off the heat. To avoid burns, let the soup cool for at least 20 minutes before blending. Working in batches if necessary, blend soup on high speed until very smooth.
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Transfer pureed soup to a large bowl or sealable container. Cover and chill until cold, for at least 1 hour.
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When ready to serve, stir with cream or yogurt, if using, and add salt and pepper to taste.
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Decorate with fresh cilantro and enjoy.
Soup Toppings
Zucchini soup offers a great base that you can play with to come up with other presentations and flavors, transforming it into a more hearty dish:
- Smoked Salmon: Roll small slices of smoked salmon and place them at the center of your bowl on top of the soup. Add a dollop of sour cream and top with chopped fresh dill.
- Pesto Chicken: Grill some chicken breast and mix it with store-bought pesto. Place warm chicken on top of the soup with some Parmesan crisps to decorate.
- Sauteed Tofu: For a vegan preparation, skip the cow’s cream or yogurt. Sautee some tofu in olive oil and onion salt until crunchy and top the soup with it. Alternatively, you can add a block of silk tofu to the soup once it’s chilled and blend it at very high speed. This will thicken the soup and give it a creamy texture. Add salt and pepper and garnish with fresh parsley.
- Crispy Blue Tortilla: Add a dollop of guacamole to each individual bowl, then top with blue corn organic tortillas and a spoonful of pico de gallo.
| Nutrition Facts | |
|---|---|
| Servings: 4 to 6 | |
| Amount per serving | |
| Calories | 56 |
| % Daily Value* | |
| Total Fat 3g | 4% |
| Saturated Fat 0g | 2% |
| Cholesterol 0mg | 0% |
| Sodium 625mg | 27% |
| Total Carbohydrate 7g | 2% |
| Dietary Fiber 2g | 6% |
| Total Sugars 4g | |
| Protein 2g | |
| Vitamin C 19mg | 94% |
| Calcium 32mg | 2% |
| Iron 1mg | 4% |
| Potassium 410mg | 9% |
| *The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. | |
