Heart-Healthy Chilled Cucumber Soup
Cool down and nourish your body with this Heart-Healthy Chilled Cucumber Soup—a refreshing blend of hydrating cucumbers, creamy low-fat yogurt, and fresh herbs like dill and mint. Perfect for hot summer days or as a light, nutritious appetizer, this soup is not only easy to make in just 15 minutes but also skips the stove entirely, making it an excellent no-cook recipe. With zesty notes of lemon juice, a hint of garlic, and a velvety avocado garnish, this dish delivers bold flavor while staying low in sodium and packed with wholesome ingredients. Serve it chilled in frosty bowls for an elegant presentation that’s as good for your heart as it is for your taste buds.
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Ingredients
- 3 large, peeled and seeded cucumbers
- 2 cups low-sodium vegetable broth
- 1 cup plain low-fat yogurt
- 2 tablespoons, chopped fresh dill
- 2 tablespoons, chopped fresh mint
- 2 chopped green onions
- 2 tablespoons lemon juice
- 1 clove, minced garlic
- 1 tablespoon olive oil
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 1 small, diced, for garnish avocado
Directions
Step 1
1. Start by peeling and seeding the cucumbers. Cut them into rough chunks for easy blending.
Step 2
2. In a blender or food processor, combine the cucumber chunks, low-sodium vegetable broth, yogurt, fresh dill, mint, green onions, lemon juice, minced garlic, and olive oil.
Step 3
3. Blend the ingredients until smooth. This should take about 1-2 minutes depending on your blender’s power.
Step 4
4. Season the soup with salt and black pepper to taste.
Step 5
5. For a perfectly chilled soup, transfer the mixture to a large bowl, cover, and refrigerate for at least 2 hours.
Step 6
6. Just before serving, stir the soup to make sure it's well-mixed and check the seasoning, adjusting if necessary.
Step 7
7. Serve the soup in chilled bowls, garnished with diced avocado for a creamy accent. You can also add optional extra herbs for a decorative touch.
Step 8
8. Enjoy your heart-healthy chilled cucumber soup as a light appetizer or a refreshing main meal.
Nutrition Facts
| Serving size | (1738.4g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 503.1 |
| Total Fat 20.7g | 0% |
| Saturated Fat 5.2g | 0% |
| Polyunsaturated Fat 1.5g | |
| Cholesterol 14mg | 0% |
| Sodium 1660.2mg | 0% |
| Total Carbohydrate 64.8g | 0% |
| Dietary Fiber 8.3g | 0% |
| Total Sugars 35.8g | |
| Protein 21.1g | 0% |
| Vitamin D 127.0IU | 0% |
| Calcium 744.3mg | 0% |
| Iron 7.3mg | 0% |
| Potassium 2729.0mg | 0% |
Source of Calories