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Mint and Zucchini Soup

Serves 6.


    This soup makes good use of two ingredients that abound in the garden during summer: zucchini and mint. Marrying the two in this refreshing soup makes for a vibrant lunch or light dinner. Cooked zucchini is very high in vitamin A, which supports good vision and a healthy immune system.


    Garden greens galore

    If you don’t have zucchini on hand, this soup is equally excellent made with about 1 lb (450 g) mixed garden greens such as Swiss chard, spinach, or collards.


    Mint and Zucchini Soup


      • 2 Tbsp (30 mL) coconut oil
      • 1 medium yellow onion, finely chopped
      • 1/2 tsp (2 mL) kosher salt
      • 3 garlic cloves, peeled and finely sliced
      • 6 medium zucchini, trimmed and chopped
      • 3 cups (750 mL) unsalted vegetable stock
      • 2/3 cup (160 mL) plain yogurt or plain nondairy yogurt, plus extra for garnish
      • 1/3 cup (80 mL) packed fresh mint leaves, plus extra for garnish
      • 1 lemon, finely zested, for garnish
      • Freshly ground black pepper, for garnish


      Per serving:

      • calories110
      • protein5 g
      • total fat5 g
        • sat. fat4 g
      • total carbohydrates13 g
        • sugars8 g
        • fibre3 g
      • sodium354 mg



      In large saucepan over medium, heat coconut oil. Add onions and salt and cook, stirring often, until softened but not coloured, about 8 minutes. Add garlic and cook for 2 minutes, stirring often; stir in zucchini and add vegetable stock. Increase heat to medium-high and bring mixture to boil. Reduce heat and cook until zucchini has softened, about 5 minutes.


      Remove saucepan from heat and, using hand-held blender or transferring to blender container, combine soup until velvety smooth. Add yogurt and mint and combine again until mint is totally incorporated into soup. Soup may be enjoyed either warm or cold. Soup may be made ahead and refrigerated in airtight container for up to 5 days.


      When ready to serve, spoon soup into bowls and top with a swirl of more yogurt, some torn mint leaves, some lemon zest, and a grind of pepper, if you like.



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