Chilled Zucchini and Avocado Soup with Cucumber Salsa

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Chilled Zucchini and Avocado Soup with Cucumber Salsa

This cold soup, full of summer garden vegetables, is the perfect light lunch on a hot summer's day. 

Ingredients

Servings  4   Serving Size   1 cup soup and 1/2 cup salsa

Salsa

  • 1 medium peeled cucumber, finely diced (about 2 cups diced tomato)
  • 2 medium tomatoes, seeded and diced (about 1 cup diced tomato)
  • 1/2 cup chopped fresh cilantro
  • 3 tablespoons fresh lime juice
  • 2 tablespoons chopped red onion
  • 1 to 2 tablespoons chopped fresh jalapeño, seeds and ribs discarded

Soup

  • Cooking spray
  • 1 medium onion, chopped
  • 3 medium zucchini, chopped (about 4 to 5 cups)
  • 2 small garlic cloves garlic, crushed
  • 1 1/2 cups fat-free, low-sodium vegetable broth
  • 1 medium avocado, halved and pitted
  • 1/2 cup low-fat buttermilk
  • 2 tablespoons fresh lime juice
  • 1/8 teaspoon salt
  • 1/8 teaspoon pepper

Directions

Tip: Click on step to mark as complete.

  1. In a medium bowl, stir together all the salsa ingredients. Cover and refrigerate while making the soup. 
  2. Lightly spray a large skillet with cooking spray. Heat over medium-high heat. Cook the onion for 5 minutes, or until very soft. Stir in the zucchini and garlic. Cook for 5 minutes, or until the zucchini is tender, stirring constantly. Remove from the heat. 
  3. Transfer the zucchini mixture to a food processor or blender. Process for 30 seconds, or until mostly pureed. Add the remaining soup ingredients to the zucchini mixture. Process until smooth. Transfer the soup to a container with a lid. Refrigerate until chilled or serve at room temperature.
  4. At serving time, ladle the soup into bowls. Top each serving with the salsa.
  5. To serve, ladle soup into 4 bowls. Top each bowl with the salsa, dividing it evenly.

Cooking Tip: To safely and easily pit an avocado, cut the fruit in half lengthwise, slicing around the pit. Separate the halves. Insert a waiter's corkscrew into the pit with the blade of a sharp kitchen knife to embed the blade in the pit. Wiggle the knife to free the pit.

Keep it Healthy: Low-fat buttermilk is a good ingredient to have on hand, adding tang and richness without fat to a variety of dishes, from smoothies to soups to baked goods.

Tip: If you don't have time to let the soup chill in the refrigerator, ladle the soup into serving bowls and place them in the freezer for 20 minutes.  

Nutrition Facts

Chilled Zucchini and Avocado Soup with Cucumber Salsa

CaloriesCalories

164 Per Serving

ProteinProtein

6g Per Serving

FiberFiber

7g Per Serving

Nutrition Facts

Calories 164
Total Fat 8.5 g
Saturated Fat 1.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 5.0 g
Cholesterol 1 mg
Sodium 137 mg
Total Carbohydrate 21 g
Dietary Fiber 7 g
Sugars 10 g
Added Sugars 0 g
Protein 6 g

Dietary Exchanges
4 vegetable, 1 1/2 fat

Copyright © 2018 American Heart Association, Healthy for Good™. Every purchase helps fund the work of the AHA/ASA.

This cold soup, full of summer garden vegetables, is the perfect light lunch on a hot summer's day. 

Nutrition Facts

Chilled Zucchini and Avocado Soup with Cucumber Salsa

CaloriesCalories

164 Per Serving

ProteinProtein

6g Per Serving

FiberFiber

7g Per Serving
×
Calories 164
Total Fat 8.5 g
Saturated Fat 1.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 5.0 g
Cholesterol 1 mg
Sodium 137 mg
Total Carbohydrate 21 g
Dietary Fiber 7 g
Sugars 10 g
Added Sugars 0 g
Protein 6 g

Dietary Exchanges
4 vegetable, 1 1/2 fat

Ingredients

Servings  4   Serving Size   1 cup soup and 1/2 cup salsa

Salsa

  • 1 medium peeled cucumber, finely diced (about 2 cups diced tomato)
  • 2 medium tomatoes, seeded and diced (about 1 cup diced tomato)
  • 1/2 cup chopped fresh cilantro
  • 3 tablespoons fresh lime juice
  • 2 tablespoons chopped red onion
  • 1 to 2 tablespoons chopped fresh jalapeño, seeds and ribs discarded

Soup

  • Cooking spray
  • 1 medium onion, chopped
  • 3 medium zucchini, chopped (about 4 to 5 cups)
  • 2 small garlic cloves garlic, crushed
  • 1 1/2 cups fat-free, low-sodium vegetable broth
  • 1 medium avocado, halved and pitted
  • 1/2 cup low-fat buttermilk
  • 2 tablespoons fresh lime juice
  • 1/8 teaspoon salt
  • 1/8 teaspoon pepper

Directions

Tip: Click on step to mark as complete.

  1. In a medium bowl, stir together all the salsa ingredients. Cover and refrigerate while making the soup. 
  2. Lightly spray a large skillet with cooking spray. Heat over medium-high heat. Cook the onion for 5 minutes, or until very soft. Stir in the zucchini and garlic. Cook for 5 minutes, or until the zucchini is tender, stirring constantly. Remove from the heat. 
  3. Transfer the zucchini mixture to a food processor or blender. Process for 30 seconds, or until mostly pureed. Add the remaining soup ingredients to the zucchini mixture. Process until smooth. Transfer the soup to a container with a lid. Refrigerate until chilled or serve at room temperature.
  4. At serving time, ladle the soup into bowls. Top each serving with the salsa.
  5. To serve, ladle soup into 4 bowls. Top each bowl with the salsa, dividing it evenly.

Cooking Tip: To safely and easily pit an avocado, cut the fruit in half lengthwise, slicing around the pit. Separate the halves. Insert a waiter's corkscrew into the pit with the blade of a sharp kitchen knife to embed the blade in the pit. Wiggle the knife to free the pit.

Keep it Healthy: Low-fat buttermilk is a good ingredient to have on hand, adding tang and richness without fat to a variety of dishes, from smoothies to soups to baked goods.

Tip: If you don't have time to let the soup chill in the refrigerator, ladle the soup into serving bowls and place them in the freezer for 20 minutes.  

Cooking in Color

Cooking in Color

This digest-size recipe booklet includes 27 healthful recipes, all including fruits, vegetables, or both. Each recipe is accompanied by a vibrant photograph, and the recipes are organized by color. Also included is a fruit/veggie storage guide and a fruit/veggie equivalency guide.

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Copyright © 2018 American Heart Association, Healthy for Good™. Every purchase helps fund the work of the AHA/ASA.


American Heart Association recipes are developed or reviewed by nutrition experts and meet specific, science-based dietary guidelines and recipe criteria for a healthy dietary pattern.

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