Low Sodium Chilled Melon Soup
Cool, refreshing, and bursting with natural sweetness, this Low Sodium Chilled Melon Soup is the ultimate summer treat for a health-conscious palate. Featuring the vibrant flavors of cantaloupe and honeydew melon paired with crisp cucumber, tangy lemon juice, and a touch of honey, this soup offers a perfect balance of light sweetness and zesty brightness. Fresh mint leaves and lime zest add an aromatic twist, while creamy Greek yogurt lends a velvety texture without overpowering the dish. Ready in just 20 minutes and requiring no cooking, this low-sodium recipe is ideal for staying cool on hot days. Serve it chilled, garnished with mint or melon slices, for an elegant appetizer or a refreshing, guilt-free dessert. Perfect for those looking to enjoy wholesome, nutrient-packed flavors with minimal effort!
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Recipe Information
Ingredients
- 1 large Cantaloupe
- 1 medium Honeydew melon
- 1 large Cucumber
- 3 tablespoons Lemon juice
- 10 fresh Mint leaves
- 1 teaspoon Lime zest
- 0.5 cup Plain Greek yogurt
- 2 tablespoons Honey
- 1 cup Water
Instructions
Cut the cantaloupe and honeydew melon in half, remove the seeds, then scoop out the flesh using a spoon.
Peel the cucumber and cut it into chunks.
In a blender, combine the cantaloupe flesh, honeydew melon flesh, cucumber chunks, lemon juice, mint leaves, lime zest, yogurt, honey, and water.
Blend the mixture until smooth and creamy. You may have to do this in batches depending on the size of your blender.
Taste for sweetness and adjust by adding more honey, if desired.
Once fully blended, transfer the soup to a large bowl, cover, and refrigerate for at least 2 hours until well chilled.
Before serving, give the soup a good stir and adjust the consistency with a little more water if it's too thick.
Serve the chilled soup in bowls or cups, garnished with additional mint leaves or a thin slice of melon on the side, if desired.
Nutrition Facts
Calories |
1140 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 6.2 g | 8% | |
| Saturated Fat | 2.2 g | 11% | |
| Polyunsaturated Fat | 1.0 g | ||
| Cholesterol | 12 mg | 4% | |
| Sodium | 595 mg | 26% | |
| Total Carbohydrate | 256.9 g | 93% | |
| Dietary Fiber | 20.8 g | 74% | |
| Total Sugars | 228.3 g | ||
| Protein | 30.8 g | 62% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 406 mg | 31% | |
| Iron | 7.5 mg | 42% | |
| Potassium | 5378 mg | 114% | |
*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.
