Low Sodium Chilled Melon Soup
Cool, creamy, and irresistibly refreshing, this Low Sodium Chilled Melon Soup is the perfect summer appetizer or light lunch. Packed with hydrating cantaloupe, honeydew melon, and cucumber, this soup is gently enhanced with a zesty hint of lemon juice and lime zest, while fresh mint leaves add a fragrant burst of flavor. With its smooth blend of plain Greek yogurt and a touch of honey, it delivers a silky texture and subtle sweetness without relying on added salt. Quick and easy to prepare, this no-cook recipe requires just 20 minutes of prep time before chilling, making it an ideal make-ahead dish for entertaining. Serve this low-sodium soup cold with an optional garnish of mint or melon for a visually stunning, nutrient-rich treat that’s guaranteed to keep you cool. Perfect for those seeking a healthy, flavorful, and sodium-conscious recipe.
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Ingredients
- 1 large Cantaloupe
- 1 medium Honeydew melon
- 1 large Cucumber
- 3 tablespoons Lemon juice
- 10 fresh Mint leaves
- 1 teaspoon Lime zest
- 0.5 cup Plain Greek yogurt
- 2 tablespoons Honey
- 1 cup Water
Directions
Step 1
Cut the cantaloupe and honeydew melon in half, remove the seeds, then scoop out the flesh using a spoon.
Step 2
Peel the cucumber and cut it into chunks.
Step 3
In a blender, combine the cantaloupe flesh, honeydew melon flesh, cucumber chunks, lemon juice, mint leaves, lime zest, yogurt, honey, and water.
Step 4
Blend the mixture until smooth and creamy. You may have to do this in batches depending on the size of your blender.
Step 5
Taste for sweetness and adjust by adding more honey, if desired.
Step 6
Once fully blended, transfer the soup to a large bowl, cover, and refrigerate for at least 2 hours until well chilled.
Step 7
Before serving, give the soup a good stir and adjust the consistency with a little more water if it's too thick.
Step 8
Serve the chilled soup in bowls or cups, garnished with additional mint leaves or a thin slice of melon on the side, if desired.
Nutrition Facts
| Serving size | (3152.1g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1139.7 |
| Total Fat 6.2g | 0% |
| Saturated Fat 2.2g | 0% |
| Polyunsaturated Fat 1.0g | |
| Cholesterol 12.2mg | 0% |
| Sodium 594.7mg | 0% |
| Total Carbohydrate 256.9g | 0% |
| Dietary Fiber 20.8g | 0% |
| Total Sugars 228.3g | |
| Protein 30.8g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 405.7mg | 0% |
| Iron 7.5mg | 0% |
| Potassium 5378.2mg | 0% |
Source of Calories