Mediterranean Diet Chilled Melon Soup
Experience the refreshing flavors of the Mediterranean with this Chilled Melon Soup, a perfect dish for warm weather or a light appetizer that embodies the essence of the Mediterranean diet. This vibrant recipe combines the natural sweetness of cantaloupe and honeydew melon with the crisp, cooling bite of cucumber, enhanced by the herbal notes of fresh mint and basil. A touch of limejuice and a drizzle of extra virgin olive oil add a zesty, silky finish, while toasted pine nuts lend a nutty crunch that elevates each spoonful. Ready in just 20 minutes and requiring no cooking, this chilled soup is a quick and healthy option, rich in hydrating ingredients and brimming with bold yet harmonious flavors. Serve this stunning soup as a standout starter or a refreshing midday treat, and enjoy a taste of the Mediterranean sunshine in every bite.
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Ingredients
- 1 medium cantaloupe melon
- 1 medium honeydew melon
- 1 medium cucumber
- 10 leaves fresh mint leaves
- 5 leaves fresh basil leaves
- 1 medium lime
- 2 tablespoons extra virgin olive oil
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 1 cup water
- 2 tablespoons pine nuts
Directions
Step 1
Cut the cantaloupe and honeydew melons in half, remove the seeds, and scoop the flesh into large chunks, discarding the rind.
Step 2
Peel the cucumber and chop it into smaller chunks.
Step 3
Blend the melon chunks and cucumber in a blender until smooth.
Step 4
Add mint leaves, basil leaves, the juice of the lime, extra virgin olive oil, salt, and black pepper to the blender.
Step 5
Blend again until all the ingredients are well combined and smooth.
Step 6
Gradually add water while blending until the desired consistency is reached for the soup.
Step 7
Taste and adjust seasoning if needed. Refrigerate the soup for at least 2 hours before serving to allow flavors to meld and the soup to chill.
Step 8
Lightly toast the pine nuts in a dry skillet over medium heat until they are golden brown and fragrant, about 3-5 minutes. Set aside to cool.
Step 9
Serve the chilled melon soup in bowls, garnished with toasted pine nuts and additional mint leaves if desired.
Nutrition Facts
| Serving size | (2865.1g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1217.5 |
| Total Fat 43.4g | 0% |
| Saturated Fat 5.6g | 0% |
| Polyunsaturated Fat 5.9g | |
| Cholesterol 0mg | 0% |
| Sodium 1584.9mg | 0% |
| Total Carbohydrate 216.5g | 0% |
| Dietary Fiber 23.2g | 0% |
| Total Sugars 183.2g | |
| Protein 20.0g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 261.0mg | 0% |
| Iron 7.3mg | 0% |
| Potassium 6436.1mg | 0% |
Source of Calories