A refreshing and nourishing no-cook soup, ideal for warm weather. It hydrates, aids digestion, and supports gut health with every cooling spoonful.
Preparation Time
- Prep Time: 10 minutes
- Chill Time (recommended): 30 minutes
- Total Time: 40 minutes
- Servings: 4
Ingredients
- 2 large cucumbers, peeled and chopped
- 2 cups plain unsweetened Greek yogurt
- 1 garlic clove, minced
- 2 tablespoons fresh dill, chopped
- 1 tablespoon extra virgin olive oil
- Juice of ½ lemon
- ½ teaspoon sea salt
- Freshly ground black pepper, to taste
- ¼ cup cold water (optional, to thin consistency)
- Optional garnish: fresh mint, chopped cucumber, or extra dill
Instructions
- Blend: In a blender or food processor, combine cucumbers, yogurt, garlic, dill, olive oil, lemon juice, salt, and pepper. Blend until smooth and creamy.
- Adjust texture: Add cold water gradually to reach desired consistency if needed.
- Chill: Transfer to a bowl or container, cover, and refrigerate for at least 30 minutes.
- Serve: Stir before serving. Garnish with fresh herbs or a drizzle of olive oil.
Estimated Nutritional Value (Per Serving)
| Nutrient | Approximate Amount |
|---|---|
| Calories | 110 kcal |
| Protein | 8 g |
| Fat | 6 g |
| Carbohydrates | 7 g |
| Fiber | 1 g |
| Calcium | ~20% DV |
| Probiotics | High (from yogurt) |
Evidence-Based Health Benefits
1. Gut health and immune support
Greek yogurt contains probiotics that support digestive health and immune function.
Source: Ouwehand AC et al., The Journal of Nutrition, 2002.
2. Hydration and detoxification
Cucumber is over 95% water and provides antioxidants, contributing to hydration and detox support.
Source: Ferruzzi MG et al., Nutrients, 2011.
3. Anti-inflammatory potential
Olive oil, garlic, and dill contain natural anti-inflammatory compounds.
Source: Schwingshackl L & Hoffmann G, Critical Reviews in Food Science and Nutrition, 2014.
Cooking Tips
- Use seedless cucumbers for a smoother texture.
- For a more intense flavor, prepare the soup a few hours in advance and let the flavors meld in the fridge.
- Substitute dill with mint or basil for variation.
- Can be served as a starter or light lunch with whole grain crackers or toasted pita.
0 comments on “Cold Cucumber and Yogurt Soup”Add yours →