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Easy Esselstyn Diet Recipes with Pictures: Cold Zucchini Soup with Dill




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Cold Zucchini Soup

with Dill



A light summer soup for lunch that can be prepared well in advance and has only little fat (2 fat token = 2% DV per serving).


This cold fresh vegetable soup is delightful and refreshing. The tofu provides a light and creamy low-fat body for the raw zucchini and goes well with dill. Zucchinis are a plentiful vegetable during the summer and deserved this gustatory celebration.


Get in Advance:


1 big zucchini

1 large garlic clove, minced

cup no-fat soy milk

2 cups tofu sour cream

For Tofu sour cream (see recipe 070)

14oz pkg Nasoya Lite Firm Tofu

and other common ingredients


Have On Hand:

Bunch of fresh dill, chopped

Crisp bread




(Adapted from and expanded to Esselstyn-Plant-Diet-like from Williams & Silverman, 1982, p96):


For 2 (generous)-to 3 Portion. Prep time: 30 min + 30-60 min cool down time in fridge

Low-Fat-Token (per regular portion as 1% DV): 2


Prepare Tofu Sour Cream (070)

Place in cup of Magic Bullet blender:

7oz tofu without liquid

1 tablespoon lemon juice

1 tablespoon cider vinegar

1 teaspoon agave nectar

teaspoon garlic powder

Blend to smooth creamy consistency and adjust if necessary with lemon juice. Place in fridge for settling


Prepare Zucchini soup

Wash zucchini and cut into thin slices

Mince the large garlic clove

Place into Blender


sour cream


cup of no-fat soy milk

Puree and adjust to creamy consistency if required with additional lemon juice

Place into serving bowl and cool down before serving in fridge for 60 min


Chop fresh dill

Divide soup into bowls and garnish with plenty of dill

Serve with bread like crisp bead


Holds well in fridge overnight.


Preparing the Black Beans


Tofu Sour Cream prepared

Cutting the zucchini


All ingredients ready for blending


Loading the blender


Ready for blending


Blended ingredients


Cutting the dill


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