Mediterranean Diet Chilled Cucumber Soup
Cool, creamy, and bursting with fresh flavor, this Mediterranean Diet Chilled Cucumber Soup is the ultimate refreshing dish for warm days. Made with crisp cucumbers, tangy Greek yogurt, and a fragrant blend of dill and mint, this no-cook recipe is light, healthy, and packed with wholesome ingredients. A splash of zesty lemon juice and a hint of garlic elevate the flavor profile, while extra virgin olive oil adds a silky texture and heart-healthy benefits. Perfectly chilled for a few hours, this soup is a vibrant, make-ahead appetizer or light meal that’s as easy to prepare as it is delicious. Garnish with fresh herbs and a drizzle of olive oil for a stunning presentation sure to impress.
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Recipe Information
Ingredients
- 2 large cucumbers
- 1 cup plain Greek yogurt
- 2 tablespoons extra virgin olive oil
- 2 tablespoons fresh dill
- 1 tablespoon fresh mint leaves
- 1 clove garlic
- 2 tablespoons lemon juice
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 0.5 cup cold water
Instructions
Peel the cucumbers, slice them lengthwise, and remove the seeds using a spoon.
Roughly chop the cucumbers and place them into a blender.
Add the plain Greek yogurt to the blender with the cucumbers.
Pour in the extra virgin olive oil.
Finely chop the fresh dill and fresh mint leaves, then add them to the blender.
Peel and roughly chop the garlic clove, add to the blender.
Add the lemon juice, salt, and black pepper to the mixture.
Pour in the cold water.
Blend all the ingredients until the mixture is smooth and creamy. If needed, adjust consistency with additional water or yogurt.
Taste and adjust the seasoning with additional salt or lemon juice if desired.
Transfer the soup to a large bowl or container, cover, and chill in the refrigerator for at least 2 hours to allow flavors to meld.
Once chilled, give the soup a good stir, and taste one last time for seasoning.
Serve in bowls, garnished with extra dill or mint leaves, and a drizzle of olive oil.
Nutrition Facts
Calories |
530 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 33.5 g | 43% | |
| Saturated Fat | 7.2 g | 36% | |
| Polyunsaturated Fat | 0.2 g | ||
| Cholesterol | 24 mg | 8% | |
| Sodium | 1283 mg | 56% | |
| Total Carbohydrate | 35.2 g | 13% | |
| Dietary Fiber | 3.5 g | 12% | |
| Total Sugars | 19.6 g | ||
| Protein | 28.8 g | 58% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 404 mg | 31% | |
| Iron | 2.4 mg | 13% | |
| Potassium | 1314 mg | 28% | |
*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.
