Avocado Zucchini Summer Soup

Move over gazpacho, there’s another refreshing cold summer soup made with zucchini and avocado. Just as gazpacho makes delightful use of summer’s bounty of tomatoes, this soup showcases zucchini and avocado, also abundant during the summer.

Zucchini has soft skin and edible seeds. Usually dark or pale green, zucchini has a delicate, almost sweet earthy flavor, but overripe zucchini can have a more bitter taste. Newer varieties include golden – they have a slightly milder flavor than the green type. Look for fairly small zucchini that are firm and heavy for their size. Do not wash them until ready to use. Peeling is not necessary.

Puréed avocado provides a silky texture and a refreshingly rich yet mild flavor in this summer soup. Botanically, avocados are a fruit that is high in heart healthy monounsaturated fat. The two main types of avocado are usually referred to as California and Florida avocados. The California avocados, such as the Hass variety called for in this recipe, are the ones with the dark, pebbly skins; they have a more creamy consistency because of their higher fat content. The Florida avocados have smooth green rinds and are larger than the California variety. These avocados have more water and less fat, making them lower in calories per serving. Though either type may be used, the higher fat California Hass is perfect in this soup for its creamy quality.

The secret to any soup is its base, which in this recipe comes from green onions, cilantro, lime juice and vegetable broth. Almond milk rounds out the soup’s silkiness and ties together the infusion of flavors.

An easily and quickly made cucumber salsa topping adds the perfect contrasting crunch to this creamy soup. So when you desire a cold soup this summer, grab some zucchini and an avocado and whip them together. Avocado Zucchini Summer Soup will keep you energized and light on your feet on hot summer days.

Avocado Zucchini Summer Soup

  • 1 cup vegetable broth
  • 3 cups chopped zucchini (about 2-3 medium zucchini)
  • 1/2 cup thinly sliced green onion, divided
  • 1 medium Hass avocado
  • 1/8 tsp. ground cumin, optional
  • 3/4 cup unsweetened plain almond milk

Cucumber Salsa

  • 1 cup peeled, seeded, diced cucumber (about 1 medium cucumber)
  • 1½ Tbsp. chopped fresh cilantro
  • 2 Tbsp. fresh lime juice, divided
  • Salt to taste

In large saucepan over high heat, combine broth, zucchini and 1/4 cup onion. Cover and bring to a boil. Uncover, reduce heat and let simmer 6 minutes or until zucchini is tender. Remove from heat and set aside to cool for 20 minutes.

In small bowl combine cucumber, remaining onion, cilantro and 1 tablespoon lime juice. Season with salt to taste. Toss well, cover and refrigerate.

In blender, combine zucchini mix, avocado, cumin, if using, remaining 1 tablespoon lime juice and almond milk. Cover and purée until smooth. Leaving soup in blender container, refrigerate it for 2 hours.

When ready to serve, re-blend soup. Add additional almond milk for thinner consistency, if desired.

Pour into serving bowls. Top with salsa and serve.

Makes 4 (1 cup) servings.

Per serving: 108 calories, 7.5 g total fat (1 g saturated fat), 10 g carbohydrate, 3 g protein, 5 g dietary fiber, 285 mg sodium.

The Author:

The American Institute for Cancer Research champions the latest and most authoritative scientific research from around the world on cancer prevention and survival through diet, weight and physical activity, so that we can help people make informed lifestyle choices to reduce their cancer risk.

We have contributed over $105 million for innovative research conducted at universities, hospitals and research centers across the country. Find evidence-based tools and information for lowering cancer risk, including AICR’s Recommendations for Cancer Prevention, at www.aicr.org.

Photographs by Heather Victoria Photography

No Comments Yet.

Leave a comment