Chilled Zucchini and Avocado Soup with Cucumber Salsa

Chilled Zucchini Avocado Soup Cucumber Salsa
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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) 

Nutrition Facts

Chilled Zucchini and Avocado Soup with Cucumber Salsa

CaloriesCalories

164 Per Serving

ProteinProtein

5.8g Per Serving

FiberFiber

6.9g Per Serving
×
Calories 164
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
Cholesterol 1.2 mg
Sodium 137 mg
Total Carbohydrate 21 g
Dietary Fiber 6.9 g
Sugars 10.4 g
Added Sugars 0 g
Protein 5.8 g

Dietary Exchanges
4 vegetable, 1 1/2 fat

Ingredients

Servings  4  

For the 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

For the Soup:

  • 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

Directions

Tip: Click on step to mark as complete.

For the Salsa:

  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.

For 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.

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.

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

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) 

Nutrition Facts

Chilled Zucchini and Avocado Soup with Cucumber Salsa

CaloriesCalories

164 Per Serving

ProteinProtein

5.8g Per Serving

FiberFiber

6.9g Per Serving
×
Calories 164
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
Cholesterol 1.2 mg
Sodium 137 mg
Total Carbohydrate 21 g
Dietary Fiber 6.9 g
Sugars 10.4 g
Added Sugars 0 g
Protein 5.8 g

Dietary Exchanges
4 vegetable, 1 1/2 fat

Ingredients

Servings  4  

For the 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

For the Soup:

  • 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

Directions

Tip: Click on step to mark as complete.

For the Salsa:

  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.

For 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.

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.

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.