Mediterranean Diet Chilled Cucumber Mint Soup
Cool, refreshing, and brimming with vibrant flavors, this Mediterranean Diet Chilled Cucumber Mint Soup is the perfect dish to beat the heat. Made with crisp cucumbers, creamy Greek yogurt, fragrant fresh mint and dill, and a zesty hint of garlic and lemon, this no-cook soup is both light and satisfying. Blended to silky perfection and chilled to enhance its flavors, it’s a healthy and hydrating option that’s packed with nutrients. Drizzle with extra-virgin olive oil, garnish with cucumber slices, and pair it with crusty whole-grain bread for an easy, elegant meal. With just 20 minutes of prep time and a make-ahead convenience, this dish is ideal for summer gatherings, lunch on the patio, or as a sophisticated starter. Perfectly aligned with the Mediterranean diet, it’s a must-try for those seeking wholesome, refreshing recipes.
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Recipe Information
Ingredients
- 4 medium cucumbers
- 1.5 cups Greek yogurt
- 0.5 cup fresh mint leaves
- 0.25 cup fresh dill
- 2 cloves garlic
- 2 tablespoons lemon juice
- 2 tablespoons extra-virgin olive oil
- 1 cup water
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 1 slices sliced cucumber (for garnish)
- 4 slices crusty whole-grain bread (optional)
Instructions
Peel and roughly chop the cucumbers.
Place the chopped cucumbers in a blender.
Add the Greek yogurt, fresh mint, fresh dill, and garlic cloves to the blender.
Pour in the lemon juice and extra-virgin olive oil.
Add the water to the mixture followed by the salt and black pepper.
Blend until the mixture is smooth and creamy.
Taste and adjust seasoning with more salt or lemon juice if needed.
Chill the soup in the refrigerator for at least 2 hours or until cold.
Serve the chilled soup in bowls and garnish with a few cucumber slices and additional fresh mint, if desired.
Optionally, serve with slices of crusty whole-grain bread on the side.
Nutrition Facts
Calories |
1027 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 35.1 g | 45% | |
| Saturated Fat | 5.6 g | 28% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 12 mg | 4% | |
| Sodium | 3126 mg | 136% | |
| Total Carbohydrate | 127.0 g | 46% | |
| Dietary Fiber | 22.9 g | 82% | |
| Total Sugars | 34.4 g | ||
| Protein | 48.6 g | 97% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 870 mg | 67% | |
| Iron | 18.1 mg | 101% | |
| Potassium | 2673 mg | 57% | |
*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.
