Heart-Healthy Chilled Melon Soup
Refreshing, nutritious, and irresistibly vibrant, this Heart-Healthy Chilled Melon Soup is the perfect summertime dish that blends flavor and wellness in every spoonful. Featuring the natural sweetness of ripe cantaloupe and honeydew melons, this no-cook recipe is brightened with fresh lime juice, aromatic mint, and a hint of grated ginger for a sophisticated twist. A drizzle of honey and subtle seasoning with black pepper and sea salt balance the flavors, creating a harmonious, velvety soup that's as luxurious as it is wholesome. Ready in just 20 minutes with no cooking required, this chilled soup is an ideal starter or light snack that’s low in calories and packed with vitamins, antioxidants, and hydration. Serve it with a garnish of mint for a pop of color and flavor that will wow your guests while keeping your heart in mind.
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Recipe Information
Ingredients
- 1 whole (about 3 pounds) ripe cantaloupe melon
- 1 whole (about 3 pounds) ripe honeydew melon
- 3 tablespoons fresh lime juice
- 10 leaves, plus extra for garnish fresh mint leaves
- 1 teaspoon, grated fresh ginger
- 1 tablespoon honey
- 1 pinch freshly ground black pepper
- 1/4 teaspoon sea salt
Instructions
Begin by cutting the cantaloupe and honeydew melons in half. Remove the seeds with a spoon and discard them.
Use a sharp knife or a melon baller to scoop out the flesh from both melons and place the pieces in a blender. Aim to get as much of the juice as you can.
Add fresh lime juice, the mint leaves, grated ginger, honey, a pinch of freshly ground black pepper, and sea salt to the blender.
Blend the mixture on high speed until smooth and creamy. This may take about 1-2 minutes depending on your blender.
Taste the soup and adjust seasoning as needed, considering the balance of sweet and citrus flavors.
Transfer the blended soup to a large bowl or pitcher and refrigerate for at least 2 hours to chill.
Before serving, stir the soup well and pour into individual bowls.
Garnish with additional mint leaves for a fresh touch and serve immediately.
Nutrition Facts
Calories |
1035 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 5.0 g | 6% | |
| Saturated Fat | 1.6 g | 8% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1051 mg | 46% | |
| Total Carbohydrate | 256.6 g | 93% | |
| Dietary Fiber | 23.8 g | 85% | |
| Total Sugars | 228.1 g | ||
| Protein | 19.6 g | 39% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 247 mg | 19% | |
| Iron | 7.1 mg | 39% | |
| Potassium | 7260 mg | 154% | |
*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.
