Courgette Smoothie
This courgette smoothie is a delightful surprise: instead of sweet fruit, it packs fresh veg, creamy yogurt and a lovely hint of basil and balsamic into the glass. It's refreshing and satisfying all at once, perfect when you fancy something light yet substantial. The crushed ice makes it a proper summer treat you can whip up in just a few minutes.
Ingredients
- 125 g courgette
- 150 g plain natural yogurt
- 10 leaves basil
- 1 pinch salt and pepper
- 2 tsp balsamic vinegar
- 1 tsp olive oil
- 4-5 ice cubes or crushed ice, or use 50 g crushed ice
The ingredient amounts above scale with your choice. The value per serving stays the same, while the total in the pot grows with the number of servings.
All nutrition values side by side
| Nutrient | per serving (estimate) | Total for 1 Serving |
|---|---|---|
| Calories | 160 kcal | 160 kcal |
| Carbohydrates | 12 g | 12 g |
| Protein | 8 g | 8 g |
| Fat | 7 g | 7 g |
| Fibre | 1.5 g | 1.5 g |
| of which sugar | 9 g | 9 g |
How this is calculated
Target amount = ingredient amount × target servings ÷ base servings. The result is then rounded for kitchen use: from 100 g or ml to the nearest 5, between 1 and 99 to the nearest 1, pieces and spoons to half units, amounts below one unit to quarters, thirds or halves. Teaspoons and tablespoons also go down to an eighth, kilograms and litres stay finer.
Total = value per serving × target servings. The value per serving is unchanged, because ingredient amount and serving count change by the same factor.
Sources
- Regulation (EU) No 1169/2011 (FIC), Art. 32 and 33: nutrition values per 100 g or 100 ml, additionally allowed per portion.
- European Commission, Guidance document for competent authorities for the control of compliance with EU food law, setting of tolerances for nutrient values declared on a label, December 2012.
Nutrition values are estimates from the recipe record, not laboratory results. Even for checked labels the EU sets tolerances: for fat, protein and carbohydrates 20 percent in the range of 10 to 40 g per 100 g, and 2 g per 100 g below that. Home cooking varies more, because variety, size and cooking loss of the ingredients differ. Kitchen rounding also shifts the total slightly against the plain rule of three. Anyone who has to keep amounts exact for medical reasons, for example during a nutrition therapy prescribed by a doctor, should discuss them with a doctor or a registered dietitian. Your serving count is calculated in your browser only, it is neither stored nor transmitted.
Instructions
- Wash the courgette and cut into small pieces.
- Wash the basil leaves and shake dry.
- Add the ice cubes (or crushed ice), courgette, basil, yogurt, salt, pepper, balsamic vinegar and olive oil to the blender.
- Blend on high speed until you have a smooth, creamy consistency.
- Tip: For an extra protein boost, stir in a spoonful of protein powder before blending.
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Nutrition facts per serving (estimate)
| Calories | 160 kcal |
|---|---|
| Carbohydrates | 12 g |
| Protein | 8 g |
| Fat | 7 g |
| Fibre | 1.5 g |
| of which sugar | 9 g |
Frequently asked questions
Can you taste the courgette in the smoothie?
Barely. Courgette has a very mild flavour that's easily masked by the basil, balsamic and yogurt.
Can I make the smoothie without yogurt?
Yes, you can swap the natural yogurt for a plant-based alternative like soya yogurt to make the smoothie vegan.
How do I make the smoothie higher in protein?
Simply stir in a spoonful of protein powder (unflavoured or vanilla) before you blend everything.
Can I make the courgette smoothie ahead of time?
It's best enjoyed fresh. If needed, you can keep it in the fridge for a few hours and give it a quick shake before drinking.
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