Chilled pea, zucchini and mint soup

 

SOUPING IT UP

Open my fridge at any given time and you’re almost certain to find a container of soup, a frequent feature in my weekly vegetable meal prep routine. Soups are a fantastic way to pack loads of veggies into a few spoonfuls, which is great news for those of you who aren’t enthused by the idea of eating two fists of vegetables at each meal. Another plus? Since veggie-based soup pack a high fiber and water content, enjoying a bowl before a meal is a simple strategy to blunt a big appetite and to help you to feel satiated, sooner.

Since curling up to a piping hot bowl of soup doesn’t exactly scream summer, I wanted to share a nutrient-dense recipe that you can enjoy throughout the warmer months. This pea, zucchini, and mint soup is light and refreshing and best served chilled. You can enjoy a bowl with lunch during the week or serve it in shot glasses as an appetizer at your next summer cookout. 

 

Chilled pea, zucchini and mint soup
Serves 6
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Prep Time
10 min
Cook Time
10 min
Total Time
20 min
Prep Time
10 min
Cook Time
10 min
Total Time
20 min
Ingredients
  1. 2 tablespoons olive oil
  2. 1 medium leek, chopped (2 cups)
  3. 450g zucchini, sliced (about 2 medium)
  4. 4 cups water
  5. 1 teaspoon sea salt
  6. 2 1/2 cups frozen green peas
  7. 1/4 cup well-packed flat-leaf parsley
  8. 1/4 cup well-packed fresh mint
For the topping
  1. Kefir or plain yogurt
  2. Sliced wholegrain read
  3. Soft goat cheese
Instructions
  1. In large saucepan, heat olive oil over medium heat.
  2. Add the leek and sauté for 2 minutes, stirring often to avoid browning.
  3. Add the zucchini, water and salt. Cover with a lid and bring to a boil.
  4. Cook until the zucchini and leeks soften, about 3 minutes.
  5. Add the peas and cook for another 3 minutes.
  6. Remove from the heat.
  7. Transfer to a blender and puree until smooth. Taste and adjust the seasoning. Add the parsley and mint and blend again until silky smooth.
  8. Serve cold with a drizzle of kefir or plain yogurt and accompany with freshly toasted bread, topped with soft goat cheese.
  9. Store the soup in a container in the refrigerator for up to 4 days.
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