Chilled Cucumber Soup

Soup is not just for cool weather! As temperatures climb, chilled soups are a refreshing and nutritious way to cool down.

Monica Reinagel, MS, LD/N, CNS
1-minute read

Chilled Cucumber Soup Recipe

What you'll need:

  • 1 medium cucumber, peeled and seeds removed
  • 1 1/2 cups low-fat yogurt, divided
  • 1/2 clove fresh garlic
  • 1 1/2 teaspoons extra virgin olive oil
  • 10-12 fresh mint leaves, plus extra for garnish
  • 1 small shallot (optional)
  • 1/4 teaspoon sea salt or salt substitute
  • 1/8 teaspoon white pepper

What to do:

  1. Chop the cucumber into chunks and add to jar or blender with 1 cup yogurt, garlic, olive oil, mint leaves, and shallot. Blend mixture at medium-high speed, just until smooth.

  2. Pour cucumber mixture into a mixing bowl and add salt, pepper, and the rest of the yogurt. Stir briefly, just to combine.

  3. Serve in chilled bowls or mugs. Garnish with mint leaves or other fresh herbs and a drizzle of olive oil.

Note: Yogurt gets thinner when you stir or blend it. Adding the yogurt in two batches helps to keep the soup from getting too thin. Another trick is to strain 2 cups of yogurt for 3-4 hours in a thin-mesh strainer lined with cheesecloth and set over a bowl, until you have collected about 1/2 cup of whey. Discard the whey (or use it to add protein to a meal replacement shake or smoothie), and use the strained yogurt in the recipe.

Nutritional Information (per serving - recipe makes 2 servings): Calories 160, Fat 6g, Carbohydrate 15g, Protein 10g

Cucumber soup image courtesy of Shutterstock.

About the Author

Monica Reinagel, MS, LD/N, CNS

Monica Reinagel is a board-certified licensed nutritionist, author, and the creator of one of iTunes' most highly ranked health and fitness podcasts. Her advice is regularly featured on the TODAY show, Dr. Oz, NPR, and in the nation's leading newspapers, magazines, and websites. Do you have a nutrition question? Call the Nutrition Diva listener line at 443-961-6206. Your question could be featured on the show.