Low Fat Chilled Cucumber Mint Soup
Cool, refreshing, and delightfully light, this Low Fat Chilled Cucumber Mint Soup is the perfect summer starter or healthy snack. Made with crisp cucumbers, creamy low-fat yogurt, and vibrant fresh mint, this no-cook recipe delivers bursts of tangy lime and garlic undertones for a flavor-packed experience. Ready in just 15 minutes with minimal effort, this chilled soup is ideal for hot days and nutritious eating, as it’s packed with hydrating and low-calorie ingredients. Serve it icy cold with optional garnishes like extra mint leaves or thin cucumber slices for a polished finish. Whether you’re looking for a quick appetizer or a satisfying midday refreshment, this easy, low-fat cucumber mint soup will be your go-to recipe for guilt-free indulgence.
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Recipe Information
Ingredients
- 3 medium (about 1 1/2 pounds total) cucumbers
- 1.5 cups plain low-fat yogurt
- 0.5 cup fresh mint leaves
- 3 tablespoons lime juice
- 1 clove garlic
- 0.5 teaspoon salt
- 0.25 teaspoon ground black pepper
- 0.5 cup water
Instructions
Peel the cucumbers, slice them in half lengthwise, and scoop out the seeds with a spoon. Cut the cucumbers into chunks.
In a blender, combine the cucumber chunks, plain low-fat yogurt, fresh mint leaves, lime juice, garlic clove (peeled), salt, and ground black pepper.
Add the water to the blender to help with the blending process.
Blend until the mixture is smooth and creamy.
Taste and adjust seasonings as desired. You can add more salt, pepper, or lime juice according to your preference.
Transfer the soup to a container and refrigerate for at least 1 hour until chilled.
Before serving, stir the soup and check the consistency. If it is too thick, add a bit more water.
Garnish with extra mint leaves or thin cucumber slices if desired, and serve cold.
Nutrition Facts
Calories |
661 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 9.3 g | 12% | |
| Saturated Fat | 4.2 g | 21% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 21 mg | 7% | |
| Sodium | 1498 mg | 65% | |
| Total Carbohydrate | 126.5 g | 46% | |
| Dietary Fiber | 20.8 g | 74% | |
| Total Sugars | 67.8 g | ||
| Protein | 39.4 g | 79% | |
| Vitamin D | 4.8 mcg | 24% | |
| Calcium | 1402 mg | 108% | |
| Iron | 17.4 mg | 97% | |
| Potassium | 4852 mg | 103% | |
*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.
