Soups, which play an important role in keeping the body's immunity strong during the pandemic process, may not be preferred much on hot summer days. However, there are also soups that both cool you down because they are consumed cold and strengthen our immunity with their rich nutritional values. Besler Catering's nutrition and diet experts explained the benefits of cold summer soups and shared the recipes for 5 delicious cold summer soups with you.
Soups prepared from summer vegetables, which increase our body resistance not only against Covid-19 but against all viruses, are extremely beneficial due to containing vitamins, minerals, and fiber. Since they are both low in calories and provide a feeling of satiety, at least 8 tablespoons should be consumed in one meal. Here are five delicious summer soup recipes from Besler Catering:
Green Lentil Yoghurt Soup with Noodles
Benefits:
This soup is rich in vitamins A, C, K, iron, and protein, and is attractive in terms of providing a feeling of satiety and helping with weight loss.
Ingredients:
- 2 cups of yoghurt
- 2 tablespoons of green lentils
- 1 egg
- ½ cup of whole wheat noodles
- 1 heaping tablespoon of whole wheat flour
- 1 teaspoon of salt
- 3.5 cups of water
- 2 teaspoons of dried mint
- 2 tablespoons of olive oil
Preparation:
First, the lentils are boiled. Then yoghurt, egg, flour, salt, and water are taken into a pot and whisked. Whisking continues for a while over medium heat. Just before it starts boiling, noodles are added and stirring continues. After it starts boiling, boiled and drained green lentils are added and cooked for another 5 minutes on low heat. Separately, olive oil and mint are cooked in a pan, added to the soup, and cooked for another 2-3 minutes. The soup, left to cool at room temperature, is served cold after being kept in the refrigerator for about 1 hour.
Zucchini Soup with Basil
Benefits:
Zucchini supports immunity both by having low calories and being rich in carotenoids with antioxidant effects such as vitamin A, lutein, zeaxanthin, and beta-carotene. Besides this, zucchini is one of the vegetables with a high detox effect. When consumed as a cold soup together with basil, which has antioxidants fighting free radicals in the body, and zucchini, it supports the immune system positively.
Ingredients:
- 2 tablespoons of olive oil
- 6 stalks of fresh (green) onions
- 1 tablespoon of thyme
- Half a kilo of zucchini
- 1 teaspoon of salt
- 1 teaspoon of black pepper
- 1 tablespoon of lemon juice
- 1 full cup of yoghurt
- 1 cup of fresh basil
- 2 cups of cold water
Preparation:
Green onions are cooked in olive oil. When they start to brown, fresh thyme is added. Wait until its scent comes out. After adding zucchini, salt, and black pepper, cook until the zucchinis soften. After adding 2 cups of water, boil for about 20 minutes. Wait until it comes to room temperature. Then leave it to cool in the refrigerator. Meanwhile, puree yoghurt, basil, and lemon juice. The mixture is added into the soup. Served cold accompanied by olive oil and basil.
Cold Yoghurt Soup (Ayran Aşı)
Benefits:
Cold Ayran Aşı soup containing mint and dill, which have high antioxidant levels, provides a detox effect with its rich content in terms of vitamin A, folate, and vitamin C, besides being low calorie. With the positive effects it provides to the digestive system, it is a soup that should not be missing from your tables in summer months.
Ingredients:
- 1 cup of wheat
- 4 cups of hot water
- 1 cup of chickpeas
- 3 cups of yoghurt
- 1 teaspoon of salt
- 1 dessert spoon of dried mint
- 1 pinch of dill
- 1 cup of cold water
Preparation:
Chickpeas and wheat are soaked the night before. Pre-soaked chickpeas and wheat are boiled in 4 cups of water. After cooking, remove from the stove and drain. Wheat and chickpeas are taken into a deep bowl, yoghurt and salt are added, and mixed gently. Then one cup of cold water is added slowly. Dill and fresh mint are chopped and added on top. It can be served cold after keeping in the refrigerator for about 1 hour.
Gazpacho Soup
Benefits:
With its rich content in terms of Vitamin C, potassium, Vitamin K, and folate, tomato has lycopene content known as a cancer fighter. Cucumber contains a high rate of water along with high antioxidant content and supports weight loss by supporting hydration. Bell pepper, providing satiety with high Vitamin C content and fibrous structure, plays a positive role in supporting immunity and supports weight loss. Include cold gazpacho soup containing these richly contented vegetables and fruits on your tables.
Ingredients:
- 4 large tomatoes
- 1 small onion
- 1 clove of garlic
- 2 cucumbers
- 1 medium green bell pepper
- 4 slices of whole wheat bread crumbs
- About 5 cups of water
- 4 tablespoons of olive oil
- 2 tablespoons of organic grape vinegar
- ½ teaspoon of salt
- ½ teaspoon of black pepper…
Preparation:
Chop the peeled tomatoes, dry onion, and cucumbers into large cubes. Peel the garlic. Chop the green bell peppers, cut in half and seeds removed. Process all chopped ingredients in a food processor. Add bread crumbs and puree all ingredients. Transfer the soup mixture to a deep glass bowl. After adding water, mix with a whisk. Continue mixing after adding olive oil, vinegar, salt, and black pepper. You can serve your soup, which takes a thick consistency, after cooling it in the refrigerator.
Beet Soup
Benefits:
Beet, having a lowering effect on high blood pressure with its nitrate content, helps you fight inflammation in the body. Besides high Vitamin C and folate content, it supports hydration with high water content. Also, beet, supporting weight loss by reducing appetite with its fiber content, is a flavor you will definitely want to include on your tables as cold beet soup.
Ingredients:
- 2 large beets
- 1 tablespoon of organic grape vinegar
- 1 tablespoon of olive oil
- 1 cup of strained yoghurt
- 2 tablespoons of labneh cheese
- 1 teaspoon of salt
- ½ teaspoon of black pepper
Preparation:
After beets are washed thoroughly, boil them with their skins until soft. Peel the skin, chop into cubes and transfer to the food processor. Puree by adding vinegar, olive oil, salt, and black pepper. Mix strained yoghurt and labneh thoroughly in a separate bowl. Mix with beet puree. After obtaining a homogeneous appearance, cool in the refrigerator. Serve cold.
