Heart-Healthy Chilled Cucumber Mint Soup
Cool, refreshing, and bursting with vibrant flavors, this Heart-Healthy Chilled Cucumber Mint Soup is the ultimate summer appetizer or light meal. Combining crisp cucumbers, creamy low-fat Greek yogurt, and a fragrant medley of fresh mint and dill, this no-cook recipe comes together in just 20 minutes. A splash of lemon juice and a touch of olive oil add zesty brightness and a silky finish, while garlic and black pepper lend subtle depth. Perfect for hot days, this soup is served chilled to enhance its invigorating qualities and is an excellent choice for those seeking a low-calorie, nutrient-packed dish. Garnish with a sprig of mint or a drizzle of olive oil for an elegant final touch. Great for meal prep, this healthy and hydrating recipe will quickly become a go-to favorite!
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Ingredients
- 4 medium cucumbers
- 1 cup Greek yogurt (low-fat)
- 0.5 cup fresh mint leaves
- 2 tablespoons fresh dill
- 2 tablespoons lemon juice
- 1 tablespoon olive oil
- 1 clove garlic
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 1 cup water
Directions
Step 1
Peel the cucumbers, slice them in half lengthwise, and scoop out the seeds using a spoon. Chop the cucumbers into chunks.
Step 2
In a blender, combine the chopped cucumbers, Greek yogurt, fresh mint leaves, fresh dill, lemon juice, olive oil, and garlic clove.
Step 3
Pour in the water to help the blending process and adjust the soup consistency to your liking.
Step 4
Blend until smooth and creamy. You may need to stop and scrape down the sides of the blender with a spatula to ensure even blending.
Step 5
Season the soup with salt and black pepper. Blend again briefly to mix the seasoning evenly.
Step 6
Taste and adjust seasoning if necessary, adding more salt, pepper, or lemon juice to suit your taste.
Step 7
Transfer the blended soup to a container and chill in the refrigerator for at least 1 hour, allowing the flavors to meld.
Step 8
Before serving, stir the soup to ensure it's well mixed. Pour into bowls and optionally garnish with a sprig of fresh mint or a light drizzle of olive oil.
Nutrition Facts
| Serving size | (1463.2g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 503.5 |
| Total Fat 19.5g | 0% |
| Saturated Fat 4.8g | 0% |
| Polyunsaturated Fat 1.3g | |
| Cholesterol 16.0mg | 0% |
| Sodium 1299.3mg | 0% |
| Total Carbohydrate 59.8g | 0% |
| Dietary Fiber 14.4g | 0% |
| Total Sugars 26.9g | |
| Protein 28.0g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 711.4mg | 0% |
| Iron 14.2mg | 0% |
| Potassium 2286.3mg | 0% |
Source of Calories