Summer Lentil and Zucchini Soup to Enjoy Cold: The Unexpected Summer Comfort Food!: Craving something healthy and nutritious but don’t want to turn on the oven at 95 degrees Fahrenheit in the shade? I feel you! Here’s a summer version of the classic lentil and zucchini soup: to be enjoyed at room temperature or cold, with a drizzle of good olive oil and some crunchy croutons.
Perfect for a light dinner, for a packed lunch to take to the office, or when you have guests and want to offer something different. Fresh, complete, and ready in advance: in short, the queen of organization.
- Difficulty: Easy
- Cost: Economical
- Rest time: 10 Days
- Preparation time: 10 Minutes
- Portions: 6
- Cooking methods: Stove
- Cuisine: Italian
- Seasonality: Summer, Summer, Autumn
- Energy 6.24 (Kcal)
- Carbohydrates 1.01 (g) of which sugars 0.06 (g)
- Proteins 0.36 (g)
- Fat 0.11 (g) of which saturated 0.02 (g)of which unsaturated 0.01 (g)
- Fibers 0.17 (g)
- Sodium 1.81 (mg)
Indicative values for a portion of 1 g processed in an automated way starting from the nutritional information available on the CREA* and FoodData Central** databases. It is not food and / or nutritional advice.
* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov
Ingredients
Here’s what we need to prepare a tasty soup with lentils and zucchini
- 3 1/3 cups water
- 1 oz celery
- leaves bay
- 3 oz onion (quartered)
- 1 tsp salt
- 1 pinch cumin seeds
- 1 clove garlic
- 2 tbsps extra virgin olive oil
- 2/3 cup zucchini
- 3 oz carrot
- 5 oz potatoes
- 14 oz lentils
Tools
- 1 Large pot with lid
- 1 ladle
- 1 cutting board
- 1 immersion blender
- 1 airtight container
- 1 peeler
- 1 sharp knife
Steps
Few and simple steps for a delightful lentil and zucchini soup even in summer and to prepare in advance.
1. In a pot, sauté the onion, carrot, garlic, and cumin with the oil for 5 minutes.
2. Then add lentils, celery, bay leaves, and salt. Mix well.
3. Pour in the water and bring to a boil.Tip for best results: Use only pre-cooked lentils and small or diced, fresh zucchini: they cook faster and give a sweeter flavor to the soup. If short on time, you can also cook the vegetables in the microwave (with a splash of water and covered with plastic wrap) and then add them to the soup to shorten the cooking time.
4. Cover, lower the heat, and cook for 25 minutes.
5. Add the zucchini and potatoes cut into cubes. Cook until everything is soft.
6. If you prefer, lightly blend the soup for a creamier consistency.
7. Let it cool completely, then store in the fridge for at least 1 hour before serving if you want it cold, or let it cool slightly and serve warm with a sprinkle of Parmesan and croutons.
This recipe comes from my lazy Mondays, when I need comforting food that also saves my day. It reminds me of summers when my grandmother would let soups cool in the evening to serve them warm at lunch the next day. A habit that comes in handy today, especially when the kitchen feels like an oven.
Try it yourself, share with those who love to eat well without complicating life. And if you take it to the office, make a double batch: everyone will be envious.
Storage: It keeps well for 3 days in the fridge in airtight containers.
Notes: It can be enriched with confit tomatoes, fresh basil, or feta flakes
When served cold or at room temperature with croutons or toasted bread.
Summer Lentil and Zucchini Soup to Enjoy Cold: The Unexpected Summer Comfort Food!
FAQ (Frequently Asked Questions)
Discover the most frequently asked questions and answers to uncover all the secrets to prepare this recipe at its best.
Can I use dried lentils?
Yes, but cook them separately or increase the time and liquid.
Can it be frozen?
Yes, in single portions for up to 1 month.
Try it and let me know if it saved your lunch!
