Chilled Zucchini and Basil Soup

By Tamar Rothenberg, MS, RDN; Author, Cancer Diet for the Newly Diagnosed

Enjoy this velvety Chilled Zucchini and Basil Soup! It’s light enough to be a starter or snack but satisfying enough to serve as a meal with a side of protein or whole grains. This recipe is smooth, refreshing, and perfect for a hot summer day.

Chilled Zucchini and Basil Soup is a simple soup full of flavor from sweet onions, bright basil, and a creamy swirl of Greek yogurt—all blended into a chilled, nourishing bowl of goodness.

You’ll make this your go-to summer recipe because it’s hydrating and light with fresh herbs for flavor. Yogurt provides protein while keeping it silky. It’s also elegant yet easy, making it perfect for casual lunches or summer gatherings. Store in the fridge for a quick, ready-to-eat meal.

Chilled Zucchini and Basil Soup

Serves 4

INGREDIENTS

3 medium zucchini, chopped

1 sweet onion, chopped

1 cup fresh basil leaves, chopped

1 clove garlic, minced or pressed

1 tsp lemon zest

2 tbsp olive oil

3 cups low-sodium vegetable broth

1./3 cup plain Greek yogurt (2%)

Salt and pepper, to taste

DIRECTIONS

Prep:

1. Chop zucchini, onion, and basil leaves.
2. Mince garlic and zest lemon.

Cook:

1. Heat olive oil in a soup pot over medium heat. Sauté onions until soft.
2. Add garlic and cook for 2 more minutes until fragrant.
3. Add zucchini and broth. Add water as needed to fully cover zucchini.
4. Bring to a boil, then reduce heat and simmer for 5 minutes until zucchini is soft.
5. Let soup cool to room temperature.
6. In batches, blend soup with basil and yogurt until smooth.
7. Chill in the refrigerator for at least 4 hours or overnight.
8. If soup thickens too much, stir in water to reach desired consistency.
9. Season to taste with salt and black pepper. Garnish with extra basil if desired.

Optional add-ins: Any leafy green can be added to this puréed soup to amp up the nutrient density. Spinach works particularly well here. Just add a cup or two with the basil when puréeing.

Tamar Rothenberg, MS, RDN, is a registered dietitian who specializes in breast and ovarian cancer in her private practice in Los Angeles. She has a Certificate of Training in Vegetarian Nutrition and Herbal Formulations in Cancer Care; and co-led the clinical study, Coping with Cancer in the Kitchen, published in Nutrients. Tamar lends her expertise to Sharsheret Thrivers through nutrition coaching. Check out Tamar’s other recipes in her book, Cancer Diet for the Newly Diagnosed: An Integrative Guide and Cookbook for Treatment and Recovery. Visit Tamar’s website at https://www.tamarrothenbergrd.com/ for more information.

This recipe was submitted by the non-profit organization, Sharsheret, The Jewish Breast Cancer and Ovarian Cancer Community. If you or someone you love has been impacted by breast or ovarian cancer or has elevated genetic risk, contact Sharsheret for free support and resources. For more information, visit sharsheret.org or call (866) 474-2774.