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 both as a main course and as an appetizer at an elegant summer dinner. Just like the classic Andalusian gazpacho and other cold soups – the pepper soup or the eggplant velouté – the cold zucchini cream should be prepared in advance, so that it cools down well and becomes flavorful. 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’re on a diet and want an even lighter version, you can use boiled zucchinis (thus avoiding using oil) and low-fat yogurt with 0% fat, Greek or regular.
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- Difficulty: Very easy
- Cost: Very cheap
- Rest time: 1 Hour
- Preparation time: 15 Minutes
- Portions: 3People
- 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 Zucchini and Yogurt Gazpacho
These quantities are intended as an appetizer for 4 people or as a main course for 3 people.
- 1.1 lbs zucchini
- 2/3 cup Greek yogurt (or regular whole yogurt)
- 1/4 onion
- A few leaves basil
- A few leaves mint
- 3/4 cup water (approximately)
- 2 tbsps 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 relatively thick slices (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 180 ml of water and the herbs: mint and basil (5). Let the zucchinis stew for 7-8 minutes, stirring them occasionally, until they are tender (6). To get a bright green velouté, it is important that the zucchinis do not darken too much during cooking.
Turn off the heat and let it cool. Then pour the zucchinis along with all their cooking juices into a large mixer or into the bowl of a blender (7). Blend thoroughly until you obtain a homogeneous cream (8). It should be quite thick, but if you prefer it more liquid, you can add a little cold water. Also consider that if you use Greek yogurt, the mixture will remain thick, while using regular yogurt will make it more fluid.
Then add the yogurt (9) and gently mix to incorporate it into the zucchini cream (10). Taste and, if necessary, adjust the salt. Let the zucchini and yogurt gazpacho chill in the refrigerator for an hour.
Serve the cold zucchini and yogurt cream as an appetizer or a light main course, garnished with croutons, drops of yogurt, and some 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. After adding the yogurt, it’s best to consume the dish within 24 hours.
Tips and Variations
Using Greek yogurt for this recipe is recommended both for its thicker and creamier texture 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 gives the dish freshness, nourishment, and a tangy note that is not unwelcome. You could substitute with creamy cheese like ricotta (but in smaller quantities) or a bit of milk.
What can I use to further flavor this cream?
You can add crumbled feta and oily seeds, like sunflower or sesame seeds!
