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
Calories
Protein
Fiber
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
Ingredients
Servings 4
Serving Size 1 cup soup and 1/2 cup salsa
Salsa
-
1 medium peeled cucumber, finely diced (about 2 cups diced cucumber) -
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.
-
In a medium bowl, stir together all the salsa ingredients. Cover and refrigerate while making the soup. -
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. -
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. -
At serving time, ladle the soup into bowls. Top each serving with the salsa.
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.
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
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.
