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    Home » Recipes

    Zucchini Yogurt Chilled Soup

    Published: Jul 12, 2020 · Modified: Jul 12, 2020 by Sonila · This post may contain affiliate links · 9 Comments

    • 101
    Jump to Recipe Jump to Video Print Recipe

    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.

    A bowl of chilled yogurt soup made with zucchini, Greek yogurt, olive oil and mint.
    Chilled Zucchini Yogurt Soup

    Some links in my posts may be affiliate links, which means that I may receive a commission if you purchase items by clicking on these links. I will always disclose when a product in a post has been gifted by a company as well as when a post or product is sponsored.

    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 Chilled Yogurt Soup - the  yogurt soup in on a bowl placed in a rustic surface. Soup is topped with zucchini slices, mint and olive oil.
    Zucchini Chilled Yogurt Soup
    A bowl of yogurt soup with zucchini, olive oil and mint. Bowl is shown on some rustic surface.

    Zucchini Yogurt Chilled Soup

    This Mediterranean Zucchini Yogurt Chilled Soup is a great light dinner option or a starter on hot days. It provides a refreshing, low carb and high protein option!
    5 from 5 votes
    Print Recipe Pin Recipe
    Prep Time 5 mins
    Cook Time 20 mins
    Total Time 25 mins
    Course Side Dish, Soup
    Cuisine Albanian, Mediterranean
    Servings 1 serving
    Calories 266 kcal

    Ingredients
      

    • 1 cup Greek Yogurt, unflavored
    • ⅓ 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 Facts
    Zucchini Yogurt Chilled Soup
    Amount Per Serving
    Calories 266 Calories from Fat 135
    % Daily Value*
    Fat 15g23%
    Saturated Fat 2g13%
    Cholesterol 10mg3%
    Sodium 1249mg54%
    Potassium 538mg15%
    Carbohydrates 12g4%
    Fiber 1g4%
    Sugar 9g10%
    Protein 22g44%
    Vitamin A 408IU8%
    Vitamin C 20mg24%
    Calcium 248mg25%
    Iron 1mg6%
    * Percent Daily Values are based on a 2000 calorie diet.

    Nutrition

    Calories: 266kcalCarbohydrates: 12gProtein: 22gFat: 15gSaturated Fat: 2gCholesterol: 10mgSodium: 1249mgPotassium: 538mgFiber: 1gSugar: 9gVitamin A: 408IUVitamin C: 20mgCalcium: 248mgIron: 1mg
    Keyword chilled soup, cold soup, zucchini soup
    Tried this recipe?Mention @mediterranean_latin_love or tag #mediterraneanlatinloveaffair!

    If you would like to save this recipe for later, please pin the below image in your boards in Pinterest. Feel free to tag me in social media if you made this recipe, thank you:).

    Instagram: mediterranean_latin_love or Twitter: MediterrLatin or Facebook: Mediterranean Latin Love Affair.

    An image prepared for Pinterest with the picture of the food and the title in the bottom that reads: Chilled Soup with Zucchini & Yogurt. Picture shows a bowl of the yogurt soup garnished with zucchini slices and mint leaves.
    Mediterranean Chilled Soup with Zucchini & Yogurt

    Other Summer Recipes

    Please check out some other summer recipes from my blog below:

    • Greek Salad (sallate fshati)
    • Mango Popsicles
    • Lima Beans Salad

    • 101

    Filed Under: Albanian, Mediterranean Food, Recipes, Soups Tagged With: Zucchini

    About Sonila

    Mom of 2, wife, engineer, food blogger & recipe creator! Sonila was born in Albania, her heritage inspires her Mediterranean recipes while that of her husband the Latin ones. Sonila has 2 degrees in Engineering from University of Miami.

    Reader Interactions

    Comments

    1. Silvia Martinez

      July 13, 2020 at 6:37 pm

      5 stars
      Excellent idea, I think the zucchini and yogurt go really well in this chilled soup. Great for summer afternoons.

      Reply
      • admin

        July 14, 2020 at 6:39 pm

        Thank you Silvia:)

        Reply
    2. Ada Zuluaga

      July 13, 2020 at 5:30 pm

      5 stars
      Me encata esta sopa ideal para estos días de calor amo el calabacín y todo lo que sea comida sana

      Reply
      • Monica

        July 13, 2020 at 6:17 pm

        5 stars
        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

        Reply
        • admin

          July 13, 2020 at 6:25 pm

          Gracias Monica, si la tengo esa otra sopa fría también en mi blog, se llama tarator:)). Bien refrescante para el verano

          Reply
    3. Sofia

      July 13, 2020 at 5:17 pm

      5 stars
      Que buena esta sopa de pepino, me ha gustado un montón y el detalle del primo a la plancha me ha encantado

      Reply
      • admin

        July 13, 2020 at 5:30 pm

        Gracias Sofia!!

        Reply
    4. Estefania

      July 13, 2020 at 5:16 pm

      5 stars
      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 🙂

      Reply
      • admin

        July 13, 2020 at 5:29 pm

        Hi Estefania, yes definitely roasted would work:)). I have tried this dish with fried, grilled, roasted….all delicious options!! Hope you like it!!

        Reply

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    Sonila Zarate
    Sonila Zarate

    Mom of 2, wife, engineer, food blogger & recipe creator! Sonila was born in Albania, her heritage inspires her Mediterranean recipes while that of her husband the Latin ones. Sonila has 2 degrees in Engineering from University of Miami.

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