Chilled Zucchini and Avocado Soup with Cucumber Salsa
This cold, smooth summer soup is brought to life with a bright, crunchy salsa. While the soup can also be served at room temperature, if you’re in a hurry to chill, ladle into 4 serving bowls and place them all in the freezer for 20 minutes for a quick fix. Yield: 4 servings (1 cup soup + ½ cup salsa)
- 1 peeled and finely diced medium cucumber (about 2 cups finely diced)
- 2 medium tomatoes, seeded and diced (about 1 cup diced)
- 3 tablespoons lime juice (from about 1 to 2 limes)
- 1/2 cup chopped cilantro
- 2 Tbsp chopped red onion
- 1 to 2 Tbsp chopped jalapeño
- 1 medium yellow onion (peeled, chopped)
- 3 medium zucchini (around 4 to 5 cups chopped)
- 2 small cloves garlic, peeled and smashed
- 1 avocado, halved and pitted
- 1/2 cup 1% buttermilk
- 1 1/2 cups low-sodium vegetable broth
- 2 tablespoons lime juice (from 1 juice)
- 1/8 teaspoon salt
- 1/8 teaspoon black pepper
Cooking Tip: When cooking the onions and zucchini, lower the heat to medium and cook longer to caramelize them. While not necessary, it adds a certain sweetness to the soup if time allows.
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: Not a fan of cilantro? Just add chopped parsley into the salsa instead.
Tip: Click on step to mark as complete.
- 1 Peel and finely dice the English cucumber. Use a spoon to remove seeds from the tomatoes and discard them. Dice the tomatoes, adding them into a medium bowl with chopped cucumber and lime juice.
- 2 Chop the cilantro, red onion, and jalapeno; stir ingredients into the bowl. Cover and place in the refrigerator until ready to serve with the soup.
- 1 Peel and roughly chop the onion; trim the ends off each zucchini and roughly chop too. Peel and smash each garlic clove.
- 2 Coat a large nonstick sauteed pan with cooking spray and warm over medium high heat. Add onion, stirring occasionally, and sauteed; until slightly softened, about 5 minutes. Stir in chopped zucchini and garlic. Stirring constantly, cook until zucchini is tender, about 5 minutes. Remove from heat.
- 3 Transfer zucchini mixture into a blender or food processor. Pureed mixture about 30 seconds until mostly pureed.
- 4 Halve and pit the avocado, scooping the avocado flesh into the blender. Add buttermilk, broth, lime juice, salt, and pepper. Pureed again until soup is smooth. Transfer to a container and refrigerate until cool.
- 5 To serve, ladle soup into 4 bowls. Top each bowl with the salsa, dividing it evenly.
Copyright © 2018 American Heart Association.
Like the Recipe? It and Many Others are Available in the Cookbook Below:Purchase Cooking in Color Copyright © 2018 American Heart Association, Healthy For GoodTM, heart.org/healthyforgood Every purchase helps fund the work of the AHA/ASA.
|Total Fat||8.4 g|
|Saturated Fat||1.4 g|
|Trans Fat||0.0 g|
|Polyunsaturated Fat||1.1 g|
|Monounsaturated Fat||5.0 g|
|Total Carbohydrate||21 g|
|Dietary Fiber||6.9 g|
|Added Sugars||0 g|
1 1/2 fat, 4 vegetable
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