soups

An easy recipe for making zucchini and mint soup

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If you want a cold soup recipe, you can make this easy and delicious zucchini and mint soup. It is an incredibly refreshing soup. You can serve the soup cold by placing ice cubes in it and filling the bowl with the soup, or serve it at room temperature. Most of us have a lot of zucchini because you can grow it in the home garden, as it is a useful and healthy vegetable. You can use a lot of zucchini in different recipes, including today’s recipe, making refreshing zucchini and mint soup.

Zucchini and mint soup

the ingredients :

  • 4 ounces zucchini.
  • 2 tablespoons of olive oil.
  • 1-2 cloves of garlic.
  • 2 medium size green onions.
  • 3 medium sized zucchini.
  • 1 cup boiling water.
  • ¼ cup chopped fresh mint.
  • 8 ounces low-fat yogurt.
  • 2 tablespoons lemon juice.
  • salt and pepper as needed .

You will need: a blender, a knife, cups to measure the amount of food, a spoon, a blender, a bowl.

Steps:

Squeeze the garlic and prepare it to put it aside. Then wash the green onions, mint and zucchini and dry them, then put each component separately.

Chop the green onions by holding the onion sticks lengthwise and cutting them into small earrings.

Cut the zucchini into long slices in half to get four parts for each zucchini fruit and join the parts together until you get pieces for each piece about ¼ inch in size.

Prepare a large frying pan and put a tablespoon of oil in it to heat it, then add garlic and green onions to it. Cook for 2 minutes on a medium heat.

Add a tablespoon of oil again and leave it on the heat a little, then add the zucchini pieces and cook the zucchini with green onions and garlic mixture on a medium heat for 10 minutes. Don’t let it turn brown, cook until the zucchini is softer and more moist.

While the zucchini mixture is cooking, you can put the water on the fire until it boils, and after 10 minutes have passed, you can pour a cup of boiling water over the zucchini. When it is poured, the water stops boiling because the mixture temporarily cools. Leave the water again to boil, cover the pan, and reduce the temperature to cook over a low heat until bubbles appear around the edges, for 10 minutes.

Next, uncover the pan and allow the mixture to cool. The mixture may take a long time to cool and transfer to a bowl. To speed up the cooling process, you can transfer the mixture to a larger bowl or a large baking pan.

Pour about 1/3 of the mixture into the blender and ensure that there is some liquid to ensure a consistent and smooth mixture. Add chopped mint and repeat mixing until you have a smooth mixture. .

Add yogurt, lemon juice, salt and pepper and mix for a few seconds only.

Pour the mixture into a bowl and cover it until it cools for at least 3-4 hours in the refrigerator and while it is placed in the refrigerator you can prepare a bowl of cold and ice water and add salt and pepper until it cools.

And before serving the bowl, you can add fresh mint, whole leaves, to garnish on top of each bowl. Now you can eat soup and enjoy it.

Health benefits of zucchini:

Cardiovascular health : 

Zucchini contains a high percentage of magnesium, as one cup of zucchini provides the body with 10% of this mineral. Zucchini contains folic acid and vitamin A, which are necessary for the breakdown of harmful amino acids. As an increase in the level of homocysteine ​​in the blood causes heart attacks or blood clots.

Prevent cancer : 

This is because it contains a high percentage of fiber, which works to form cancer-causing toxins. Zucchini also improves bowel movement and colon health. In addition, vitamin A and C are antioxidants that eliminate carcinogens that can lead to various types of malignant cancer.

Useful for diabetics : 

This is because zucchini is rich in vitamin B, which is a beneficial component for diabetics. Diabetes occurs due to the body’s inability to metabolize and regulate the level of sugar in the blood. Fiber and pectin regulate blood sugar levels.

Reducing cholesterol in the blood : 

The dietary fiber in zucchini reduces the level of cholesterol in the blood. These fibers, combined with bile acid, slow their ability to digest more fat. And push the liver to produce more bile acids, which helps reduce the level of cholesterol in the blood. In addition, they contain vitamins A and C, and they work to prevent cholesterol from oxidizing in the blood vessels. This reduces the risk of atherosclerosis.

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