Mediterranean Diet Chilled Melon Soup
Dive into the refreshing flavors of summer with this Mediterranean Diet Chilled Melon Soup—a vibrant and healthful recipe that’s perfect for warm-weather dining. Featuring the natural sweetness of cantaloupe and honeydew melons blended with the cool crispness of cucumber, this no-cook soup is elevated with fragrant fresh mint and basil, zesty lime juice, and a drizzle of extra virgin olive oil for a silky, luxurious finish. A touch of seasoning and a splash of water create the ideal consistency, while toasted pine nuts add a satisfying crunch to every spoonful. Quick and easy to prepare in just 20 minutes, this light and hydrating dish makes an excellent starter or snack. Serve it chilled and enjoy the ultimate fusion of Mediterranean flavors in every bite!
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Recipe Information
Ingredients
- 1 medium cantaloupe melon
- 1 medium honeydew melon
- 1 medium cucumber
- 10 leaves fresh mint leaves
- 5 leaves fresh basil leaves
- 1 medium lime
- 2 tablespoons extra virgin olive oil
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 1 cup water
- 2 tablespoons pine nuts
Instructions
Cut the cantaloupe and honeydew melons in half, remove the seeds, and scoop the flesh into large chunks, discarding the rind.
Peel the cucumber and chop it into smaller chunks.
Blend the melon chunks and cucumber in a blender until smooth.
Add mint leaves, basil leaves, the juice of the lime, extra virgin olive oil, salt, and black pepper to the blender.
Blend again until all the ingredients are well combined and smooth.
Gradually add water while blending until the desired consistency is reached for the soup.
Taste and adjust seasoning if needed. Refrigerate the soup for at least 2 hours before serving to allow flavors to meld and the soup to chill.
Lightly toast the pine nuts in a dry skillet over medium heat until they are golden brown and fragrant, about 3-5 minutes. Set aside to cool.
Serve the chilled melon soup in bowls, garnished with toasted pine nuts and additional mint leaves if desired.
Nutrition Facts
Calories |
1218 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 43.4 g | 56% | |
| Saturated Fat | 5.6 g | 28% | |
| Polyunsaturated Fat | 5.9 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1585 mg | 69% | |
| Total Carbohydrate | 216.5 g | 79% | |
| Dietary Fiber | 23.2 g | 83% | |
| Total Sugars | 183.2 g | ||
| Protein | 20.0 g | 40% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 261 mg | 20% | |
| Iron | 7.3 mg | 41% | |
| Potassium | 6436 mg | 137% | |
*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.
