The cold zucchini and yogurt cream is a kind of zucchini-based gazpacho, a fresh and light recipe that, during the hot season, is enjoyed as both a main course and an appetizer at an elegant summer dinner. Just like the classic Andalusian gazpacho and other cold soups – the bell pepper soup or the eggplant soup – the cold zucchini cream should be prepared in advance, so it has time to cool well and develop flavor. It can be served with croutons, making it a more filling and complete dish. In this recipe, the zucchinis are stewed in a pan with onion and enriched with Greek yogurt with 5% fat. However, if you are on a diet and want an even lighter version, you can use boiled zucchinis (thus avoiding oil) and fat-free Greek or regular yogurt.
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- Difficulty: Very Easy
- Cost: Very Cheap
- Rest time: 1 Hour
- Preparation time: 15 Minutes
- Portions: 3 People
- Cooking methods: Stovetop
- Cuisine: Italian
- Seasonality: Summer
- Energy 151.45 (Kcal)
- Carbohydrates 11.32 (g) of which sugars 5.01 (g)
- Proteins 8.60 (g)
- Fat 9.50 (g) of which saturated 2.47 (g)of which unsaturated 0.34 (g)
- Fibers 2.39 (g)
- Sodium 149.68 (mg)
Indicative values for a portion of 260 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 for the zucchini and yogurt gazpacho
These quantities are for an appetizer for 4 people or a main course for 3 people.
- 1.1 lbs zucchinis
- 5.6 oz Greek yogurt (or regular whole yogurt)
- 1/4 onion
- A few leaves basil
- A few leaves mint
- 3/4 cup water (approximately)
- 2 tablespoons extra virgin olive oil
- to taste salt
- to taste pepper
Tools
- 1 Cutting Board
- 1 Knife
- 1 Pan non-stick
- 1 Mixer large
- 1 Spoon
How to make zucchini and yogurt gazpacho
To prepare the cold zucchini and yogurt cream, start by slicing the onion (1). Wash and trim the zucchinis, then cut them into not too thin rounds (2).
In a non-stick pan, heat the oil and add the onion; let it sauté lightly (3). Add the zucchinis and season with a pinch of salt and a grind of pepper (4).
Let them sauté on low heat for a minute or two, then add about 3/4 cup of water and the aromatic herbs: mint and basil (5). Let the zucchinis stew for 7-8 minutes, stirring occasionally, until they are tender (6). To achieve a soup of nice green color, it is important that the zucchinis do not darken too much during cooking.
Turn off the heat and let cool. Then pour the zucchinis along with all their cooking liquid into a large mixer or blender (7). Blend thoroughly, until obtaining a smooth cream (8). It should be quite thick, but if you prefer it more liquid, you can add a little cold water. Note that if you use Greek yogurt, the mixture will remain thick, whereas using regular yogurt will make it more fluid.
Then add the yogurt (9) and gently stir to incorporate it into the zucchini cream (10). Taste and, if necessary, adjust the seasoning. Let the zucchini and yogurt gazpacho chill in the fridge for an hour.
Serve the cold zucchini and yogurt cream as an appetizer or light main course, garnished with croutons, yogurt drops, and a few basil or mint leaves.
Storage
The zucchini cream alone, without the addition of yogurt, can be stored in the refrigerator for 3 or 4 days. Once the yogurt is added, it’s best to consume the dish within 24 hours.
Tips and Variations
The use of Greek yogurt for this recipe is recommended both for its thicker and creamier consistency and for its higher protein content, which makes the dish more complete.
FAQ
What can I use instead of yogurt?
Yogurt is not essential, but it adds freshness, nutrition, and an acid note to the dish. You could replace it with creamy cheese like ricotta (but in smaller amounts) or a bit of milk.
What can I use to further flavor this cream?
You can add crumbled feta and seeds like sunflower or sesame seeds!
