Keto Cold Zucchini, Feta, Mint & Basil Soup

This is a cold soup that never touches the stove. Zucchini and vegetable broth go into a blender first, then basil, mint, feta, heavy cream, olive oil and garlic powder, and everything is blended until creamy. The soup then chills in the refrigerator for at least an hour.

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The recipe serves 4. Prep takes 15 minutes, there is no cooking, and with the chilling time it is ready in 1 hour 15 minutes. A serving has 4 grams of carbohydrates.

What Goes in the Blender

Amounts are on the recipe card at the bottom.

• Zucchini (2 medium, chopped): the light, mild base of the soup. Chopping it small makes blending easier.
• Vegetable broth (1 cup, low-sodium): the liquid that gets the zucchini moving in the blender. Add a little more later if the soup is too thick.
• Fresh basil and mint (1 cup of leaves each): the main flavor. Fresh herbs matter here.
• Feta (4 ounces, crumbled): adds a tangy, creamy note.
• Heavy cream (¼ cup) and olive oil (2 tablespoons): they give the soup richness and a velvety texture.
• Garlic powder (1 teaspoon), salt and pepper: season to taste.
• Lemon wedges: for serving, with more crumbled feta on top.

Blending and Chilling

Wash and chop the zucchini. Blend it with the broth until smooth, then add the herbs, feta, cream, olive oil, garlic powder, salt and pepper and blend again until the mixture is creamy. Taste and adjust the seasoning. If the soup is too thick, stir in a splash more vegetable broth.

Move the soup to a bowl or container and chill it for at least 1 hour. A couple of hours in the refrigerator gives the flavors more time to blend. Serve it cold with lemon wedges and extra feta.

• Use fresh herbs. Dried basil and mint do not give the same flavor.
• Adjust the thickness. More broth thins the soup.
• Try other herbs. Dill or cilantro can change the character of the soup.
• Use a blender. A high-speed blender gives the smoothest result, and an immersion blender can stand in.

Ways to Change It

• Goat cheese: replace the feta for a creamier, tangier soup.
• Avocado: blend in half an avocado for extra creaminess.
• Spices: a pinch of cumin or paprika adds depth.
• Toppings: toasted pumpkin seeds or chopped nuts add crunch.

What to Serve With It

A side salad of mixed greens, cherry tomatoes and cucumbers with an olive oil dressing gives the soup a crisp partner. For a bigger meal, serve it with grilled chicken skewers seasoned with herbs and spices. Sparkling water with lemon slices or fresh mint goes well with it.

Nutrition per Serving

One serving has about 150 calories, 13 grams of fat (6 grams saturated), 4 grams of carbohydrates, 1 gram of fiber, 2 grams of sugar, 5 grams of protein and 400 milligrams of sodium.

FAQ

Can I make the soup ahead of time?

Yes. Make it a day in advance and keep it in the refrigerator, where the flavors blend.

How long does it keep in the fridge?

In an airtight container, about 3 to 4 days. Stir it before serving, since it can separate a little.

Can I freeze the soup?

You can, but it has the best texture and flavor fresh. If you freeze it, leave room in the container for expansion and thaw it in the refrigerator overnight.

What can replace the heavy cream?

Coconut cream or unsweetened almond milk. Both keep the soup creamy and low in carbs.

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Written and edited by The Foodie Yummy Kitchen Team

The Foodie Yummy Kitchen Team writes and edits the recipes on Foodie Yummy: classic American potluck salads, holiday sides and easy comfort food, with a few low-carb options. Every recipe lists exact quantities, numbered steps and a printable recipe card, plus notes on swaps, storage and make-ahead timing. Spot a problem with a recipe? Tell us through the contact page and we will correct it. About us