Chilled Zucchini and Basil Soup

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Ingredients:

4 medium zucchini, roughly chopped

1 onion, roughly chopped

2 garlic cloves, minced

3 cups vegetable broth

1/2 cup fresh basil leaves, chopped

1/4 cup heavy cream (optional)

Salt and pepper to taste

Olive oil for cooking

Instructions:

Heat a large pot over medium heat. Add olive oil, then add chopped onion and garlic. Sauté until the onions become translucent.

Add the chopped zucchini and stir well. Cook for 5-7 minutes until the zucchini is slightly softened.

Add the vegetable broth to the pot and bring it to a boil. Reduce the heat to low and let it simmer for 15-20 minutes, or until the zucchini is completely soft.

Remove the pot from heat and let it cool for a few minutes. Add chopped basil leaves and blend the soup until smooth using an immersion blender or regular blender.

Once the soup is completely smooth, stir in the heavy cream (if using) and season with salt and pepper to taste.

Chill the soup in the refrigerator for at least an hour before serving.

Serve the Chilled Zucchini and Basil Soup cold, garnished with some extra basil leaves or croutons.

Sustainability Tips:

Use locally grown zucchini and onions to reduce the carbon footprint associated with transporting produce long distances.

Use homemade vegetable broth or broth made from scraps to reduce food waste and packaging waste associated with store-bought broths.

Opt for organic ingredients to support sustainable agriculture practices.

Serve the soup in reusable and eco-friendly bowls and utensils to reduce waste.

Per Serving:

  • Calories: 120
  • Fat: 7g (Saturated: 3g if using heavy cream)
  • Cholesterol: 15mg (if using heavy cream)
  • Sodium: 750mg (this can vary depending on the vegetable broth used)
  • Potassium: 600mg
  • Carbohydrates: 12g (Fiber: 3g, Sugars: 6g)
  • Protein: 2g
  • Vitamin A: 20%
  • Vitamin C: 40%
  • Calcium: 6%
  • Iron: 4%

The soup is high in vitamin C and potassium due to the zucchini. The garlic and onion can provide beneficial antioxidants, and if you choose to add the heavy cream, it adds a small amount of protein and calcium. The basil provides a small amount of vitamin K.