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. 

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Chilled pea, zucchini and mint soup

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• Prep Time: 10
• Cook Time: 10
• Total Time: 20

Ingredients

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• 2 tablespoons olive oil
• 1 medium leek, chopped (2 cups)
• 450g zucchini, sliced (about 2 medium)
• 4 cups water
• 1 teaspoon sea salt
• 2 1/2 cups frozen green peas
• 1/4 cup well-packed flat-leaf parsley
• 1/4 cup well-packed fresh mint

For the topping

• Kefir or plain yogurt
• Sliced wholegrain read
• Soft goat cheese

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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.

Nutrition

• Serving Size: 6

[yumprint-recipe id=’29’]