Low Sodium Chilled Cucumber Mint Soup
Cool off on a warm day with this refreshing and healthy Low Sodium Chilled Cucumber Mint Soup. Bursting with hydrating cucumbers, creamy unsweetened Greek yogurt, and the vibrant flavors of fresh mint and dill, this soup is a guilt-free delight. Lightly seasoned with zesty lemon juice, garlic, and a hint of black pepper, it's balanced perfectly with a drizzle of olive oil and unsalted vegetable broth. Ready in just 20 minutes, this no-cook recipe is ideal for anyone looking for a low-sodium, nutrient-packed meal or appetizer. Serve it chilled for ultimate refreshment, and elevate the presentation with optional garnishes like diced avocado or extra mint leaves. Perfect for summer entertaining or as a quick, wholesome dish to savor all on your own.
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Ingredients
- 3 large cucumbers
- 1 cup unsweetened Greek yogurt
- 0.5 cup fresh mint leaves
- 0.25 cup fresh dill
- 2 tablespoons lemon juice
- 1 clove garlic
- 2 tablespoons olive oil
- 1 cup unsalted vegetable broth
- 0.25 teaspoon ground black pepper
- 1 small optional - diced avocado
Directions
Step 1
Peel and roughly chop the cucumbers. Remove seeds if watery for a smoother texture.
Step 2
Add cucumbers to a blender followed by the Greek yogurt, fresh mint, fresh dill, lemon juice, and garlic clove.
Step 3
Blend the ingredients until smooth and fully combined.
Step 4
Pour in the olive oil and unsalted vegetable broth, then blend again until the soup reaches a silky consistency.
Step 5
Season with ground black pepper to enhance the flavors.
Step 6
Taste and adjust flavors, adding more lemon juice or pepper, as desired.
Step 7
Refrigerate the soup for at least 1 hour to ensure it is chilled thoroughly.
Step 8
Before serving, stir the soup and taste for final flavor adjustments.
Step 9
Serve in bowls, optionally garnishing with diced avocado or additional mint leaves for a touch of elegance.
Nutrition Facts
| Serving size | (1729.2g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 880.4 |
| Total Fat 52.4g | 0% |
| Saturated Fat 7.9g | 0% |
| Polyunsaturated Fat 2.7g | |
| Cholesterol 12.0mg | 0% |
| Sodium 139.2mg | 0% |
| Total Carbohydrate 77.0g | 0% |
| Dietary Fiber 24.1g | 0% |
| Total Sugars 31.4g | |
| Protein 39.9g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 859.1mg | 0% |
| Iron 16.2mg | 0% |
| Potassium 3391.7mg | 0% |
Source of Calories