Heart-Healthy Chilled Cucumber Soup
Cool, creamy, and packed with nutritious ingredients, Heart-Healthy Chilled Cucumber Soup is the ultimate refreshing dish perfect for warm-weather meals. This no-cook recipe combines hydrating cucumbers, low-sodium vegetable broth, and protein-rich low-fat yogurt with a vibrant mix of fresh dill, mint, and green onions to create a flavorful yet light soup that's easy on the heart. Enhanced with zesty lemon juice, a hint of garlic, and a drizzle of olive oil, every spoonful bursts with wholesome goodness. Finished with diced avocado for a luxurious and creamy garnish, this quick-to-prepare soup is ideal as a chilled appetizer or a light lunch. With its low-fat profile and nutrient-rich ingredients, it’s a delicious way to embrace heart-healthy eating without sacrificing flavor. Refrigerate for a couple of hours, and let the flavors come alive before serving!
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Recipe Information
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
Instructions
1. Start by peeling and seeding the cucumbers. Cut them into rough chunks for easy blending.
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.
3. Blend the ingredients until smooth. This should take about 1-2 minutes depending on your blender’s power.
4. Season the soup with salt and black pepper to taste.
5. For a perfectly chilled soup, transfer the mixture to a large bowl, cover, and refrigerate for at least 2 hours.
6. Just before serving, stir the soup to make sure it's well-mixed and check the seasoning, adjusting if necessary.
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.
8. Enjoy your heart-healthy chilled cucumber soup as a light appetizer or a refreshing main meal.
Nutrition Facts
Calories |
503 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 20.7 g | 27% | |
| Saturated Fat | 5.2 g | 26% | |
| Polyunsaturated Fat | 1.5 g | ||
| Cholesterol | 14 mg | 5% | |
| Sodium | 1660 mg | 72% | |
| Total Carbohydrate | 64.8 g | 24% | |
| Dietary Fiber | 8.3 g | 30% | |
| Total Sugars | 35.8 g | ||
| Protein | 21.1 g | 42% | |
| Vitamin D | 3.2 mcg | 16% | |
| Calcium | 744 mg | 57% | |
| Iron | 7.3 mg | 41% | |
| Potassium | 2729 mg | 58% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
