This Mediterranean Zucchini Yogurt Chilled Soup is the perfect refreshing, light summer dinner. Back in my native country of Albania, chilled yogurt soups with zucchini or with cucumber (tarator) were typical on summer nights. They are not only refreshing but when made with Greek yogurt, they provide a high protein / low carb delicious meal choice.
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Summer Chilled Soups
Summer time in the Mediterranean is fun, beautiful and hot. A lot of the coastal towns rarely have AC. Usually people rely on fans and the breeze, leaving windows open to get some fresh air.
Most of the Mediterranean countries have some version of cold soups to serve as a light dinner or starter on hot evenings. Spanish Gazpacho and Albanian Tarator are great examples of cold soups.
Zucchini
Zucchini for this cold soup can be fried, baked or grilled. Typically in my house, we did slice zucchini and fry it. However, lately I prefer grilling it or baking it. Either way, the soup will come out delicious. Feel free to try all 3 methods and see which one is your favorite.
I love making this soup especially when I cook this Stuffed Zucchini Casserole. I tend to cut zucchinis in half, use the bottom half for the stuffed zucchini dish and the top half I slice it up and use it for this chilled soup.
Zucchini Yogurt Chilled Soup
Ingredients
- 1 cup Greek Yogurt, unflavored
- 1/3 cup cold water (if yogurt is too thick)
- 0.5 zucchini
- 1 garlic clove
- 0.5 tsp salt
- 5 fresh mint leaves
- 1 tbsp olive oil
Instructions
- Wash, dry and slice zucchini.
- Zucchini slices can be fried (traditional method), grilled or baked. Each method takes a different amount of time, but whichever you choose it still won't be more than 20 minutes. Sprinkle light salt over zucchini slices. Even if I'm preparing the soup for just one, I always cook a lot more zucchini than needed for the soup. So fill the tray up. Bake at 350-375 degrees Fahrenheit for 20 minutes, flip halfway through. Note – use parchment paper or aluminum foil on the baking dish.
- Let the zucchini cool on a wide dish. If you fried the zucchini, place paper towel on the plate to absorb the extra oil.
- Smash garlic, salt and 1-2 mint leaves on a garlic mortar and pestle.
- Mix yogurt with water. Then add garlic, salt and mint mix. Give it a thorough mix. Then add olive oil and mix it again. Finally add zucchini slices and garnish with mint. You can sprinkle some more olive oil on top as well.
- You can serve right away or you can let it chill in the refrigerator for about half an hour for all the flavors to meld together.
- Serve with some bread or as a starter for a bigger meal.
Video
Notes
- Prep time will vary on what method you use to prepare the zucchini. If you fry it, you’ll have the zucchini ready in about 10 minutes max and then you just prepare the soup later. If you bake or grill zucchini, you’ll spend more time. However, you can also prepare zucchini ahead of time and let it chill in an air tight container in the refrigerator and just use it to make the soup when it’s dinner time.
- Taste – if you are familiar with Mediterranean cuisine, chances are you’ll love this cold soup. If this will be the first time you’ll try it, then be flexible with garlic and mint first, go slow and you can always add. For me that I grew up with cold yogurt soups in the summer time, this is a soup that I crave especially on hot summer dinners. However, I’m aware that it is an acquired taste for people who are not familiar with these types of food:). Let me know what you think about it after you try it.
- Back home we used to prepare a bowl of this cold soup for 4 people, but the instructions above are for 1 serving only. Even if you are making this for one person, take advantage of when you’re cooking the zucchini to make a full tray of it, not just one serving.
Nutrition Label
Nutrition
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Other Summer Recipes
Please check out some other summer recipes from my blog below:
Excellent idea, I think the zucchini and yogurt go really well in this chilled soup. Great for summer afternoons.
Thank you Silvia:)
Me encata esta sopa ideal para estos días de calor amo el calabacín y todo lo que sea comida sana
Hola, me encanta esta sopa, una vez probé algo muy similar pero en un chupito llevaba yogurt griego y pepino, ahí empecé a probar esta mezcla y la ame
Gracias Monica, si la tengo esa otra sopa fría también en mi blog, se llama tarator:)). Bien refrescante para el verano
Que buena esta sopa de pepino, me ha gustado un montón y el detalle del primo a la plancha me ha encantado
Gracias Sofia!!
Mmmm that’s a great zucchini soup for the summer! Do you think that roasted zucchini would work, instead of grilled? I don’t have a proper grill but still would like to try it 🙂
Hi Estefania, yes definitely roasted would work:)). I have tried this dish with fried, grilled, roasted….all delicious options!! Hope you like it!!