Chilled zucchini soup with mint
This cold seasonal soup is an ideal starter – it’s very easy to prepare. This chilled zucchini soup with mint is full of refreshing flavors and the perfect way to cool off on a hot summer day. The bright green color of the soup is as tempting as its taste. The delicate combination of fresh mint and tender zucchini creates a light and silky texture that is both filling and refreshing. With just a handful of ingredients, this soup comes together quickly so you can enjoy a delicious dining experience with minimal effort. Treat yourself to this delicious chilled zucchini soup with mint and enjoy the deliciousness of simplicity!
Ingredients
- 2 tbsp olive oil
- 1 onion, chopped
- 1kg zucchini, coarsely chopped
- ½ tsp dried mint
- 1.3 liters vegetable broth (try marigold vegetable broth powder)
- 3-4 sprigs of fresh mint
- 4 tbsp cream
Preparation steps
- Heat the oil in a large pot.
- Add the onion and cook gently until softened, about 2-3 minutes.
- Add zucchini and dried mint and stir well to combine with onion.
- Cover and cook over low heat for about 10 minutes, until the zucchini are soft but not discolored.
- Pour in the stock and bring to the boil, then reduce the heat and simmer gently.
- Strip the mint leaves from the stems and add them to the pan.
- Cover the pan and simmer gently for 20 minutes, until the zucchini is very tender.
- Remove from heat and allow the bubbles to subside.
- Puree in a food processor or blender until you have a smooth soup (if you like a really smooth soup, just pour it through a sieve after pureeing).
- Pour into a bowl and allow to cool, then cover and chill for at least 4 hours or overnight.
- To serve, taste and season with salt and pepper.
- Serve in chilled soup bowls with a spoonful of cream drizzled in the middle.
Nutritional Information
| kcal | fat | saturates | carbohydrates | Sugar | fiber | protein | Salt |
| 152 | 10g | 3g | 9g | 0g | 3g | 6g | 0.29g |
Equipment and tools
For this recipe you will need the following equipment and tools:
- Pot
- wooden spoon
- Blender or hand blender
- Serving bowls
Allergen information
This chilled mint zucchini soup recipe contains the following allergens:
- Onion
- zucchini
- Single cream
Please consider these ingredients if you or your guests suffer from allergies or dietary restrictions.
Storage and leftovers
If there are any leftovers, you can store the chilled mint zucchini soup in an airtight container in the refrigerator for up to 3 days.
When you’re ready to serve the leftovers, you can gently reheat the soup on the stove or enjoy it cold.
Health Benefits of Chilled Mint Zucchini Soup
Chilled zucchini soup with mint is not only a delicious and refreshing dish but also offers various health benefits. Packed with nutritious ingredients and full of flavor, this soup is the perfect choice for anyone looking to enjoy a light and healthy meal.
1. Rich in antioxidants
The main ingredient in this soup, zucchini, is a great source of antioxidants. These powerful compounds help protect the body from harmful free radicals, which can lead to chronic diseases such as heart disease and cancer. Regularly consuming antioxidant-rich foods can help maintain overall health and well-being.
2. Supports digestive health
This soup contains onions, which are known for their digestive properties. Onions are rich in fiber and prebiotics, which promote healthy intestinal flora, aid digestion and prevent constipation. Including onions in your diet can support a healthy digestive system and improve overall gut health.
3. Moisturizing and low in calories
Soups are an excellent way to stay hydrated, especially on hot summer days. This chilled soup, combined with the high water content of zucchini and vegetable broth, ensures you stay hydrated and refreshed. In addition, this soup is low in calories and can be a great option for anyone who is watching their weight or wants to maintain a healthy lifestyle.
4. Strengthens the immune system
The inclusion of fresh mint in this soup gives a special flavor to this soup and also adds to its health benefits. Mint leaves are known for their antimicrobial and immune-boosting properties. They can help fight off infections, improve respiratory health, and support a strong immune system.
5. Source of healthy fats
By using olive oil and cream, this soup incorporates healthy fats into your diet. Olive oil is rich in monounsaturated fats, which are associated with heart health and reducing inflammation in the body. Simple heavy cream gives the soup a creamy consistency without adding excessive amounts of unhealthy saturated fats.
Diploma
Including chilled mint zucchini soup in your diet not only satisfies your taste buds but also offers numerous health benefits. From antioxidant properties to aiding digestion and supporting the immune system, this aromatic soup can be an excellent addition to a healthy and balanced diet plan.
