Low Sodium Chilled Cucumber Mint Soup
Cool, refreshing, and beautifully balanced, this Low Sodium Chilled Cucumber Mint Soup is the perfect no-cook recipe for hot summer days or light meals anytime. Made with hydrating cucumbers, creamy unsweetened Greek yogurt, and aromatic fresh mint and dill, this soup is both nutritious and packed with flavor. A splash of bright lemon juice, a hint of garlic, and a drizzle of olive oil create layers of zest and silkiness, while unsalted vegetable broth keeps the sodium content low. Ready in just 20 minutes (plus chilling time), this vibrant and healthy soup is ideal for those seeking a delicious yet heart-healthy dish. Serve it with a garnish of diced avocado for extra creaminess or a sprig of mint for a beautiful presentation. This is the ultimate low-sodium, vegetarian soup recipe to keep you cool and satisfied!
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Recipe Information
Ingredients
- 3 large cucumbers
- 1 cup unsweetened Greek yogurt
- 0.5 cup fresh mint leaves
- 0.25 cup fresh dill
- 2 tablespoons lemon juice
- 1 clove garlic
- 2 tablespoons olive oil
- 1 cup unsalted vegetable broth
- 0.25 teaspoon ground black pepper
- 1 small optional - diced avocado
Instructions
Peel and roughly chop the cucumbers. Remove seeds if watery for a smoother texture.
Add cucumbers to a blender followed by the Greek yogurt, fresh mint, fresh dill, lemon juice, and garlic clove.
Blend the ingredients until smooth and fully combined.
Pour in the olive oil and unsalted vegetable broth, then blend again until the soup reaches a silky consistency.
Season with ground black pepper to enhance the flavors.
Taste and adjust flavors, adding more lemon juice or pepper, as desired.
Refrigerate the soup for at least 1 hour to ensure it is chilled thoroughly.
Before serving, stir the soup and taste for final flavor adjustments.
Serve in bowls, optionally garnishing with diced avocado or additional mint leaves for a touch of elegance.
Nutrition Facts
Calories |
880 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 52.4 g | 67% | |
| Saturated Fat | 7.9 g | 40% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 12 mg | 4% | |
| Sodium | 139 mg | 6% | |
| Total Carbohydrate | 77.0 g | 28% | |
| Dietary Fiber | 24.1 g | 86% | |
| Total Sugars | 31.4 g | ||
| Protein | 39.9 g | 80% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 859 mg | 66% | |
| Iron | 16.2 mg | 90% | |
| Potassium | 3392 mg | 72% | |
*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.
