Cold Cucumber Yogurt Soup

This cold cucumber yogurt soup truly tastes like summer! It’s one of my favorite ways to serve up all those fresh cucumbers and mint in my backyard garden. Plus, you can whip it up in only 15 minutes!

Cold cucumber yogurt soup

Chilled cucumber soup with yogurt and mint is both pretty to serve and delicious to eat.

I’ll be honest: I don’t really eat such a small portion of this soup. I like it way too much. I’ll eat at least a small bowl of it and pair it with a black bean burger or tuna or egg salad. Add some sliced peaches or fresh berries, and the table is screaming summer.

chilled cucumber soup with yogurt and mint

At only 55 calories per serving, you’ll want to eat a double portion of this cold cucumber yogurt soup – just like I do.

My other favorite cold soup for summer is Chunky Gazpacho. I process it in my Vitamix as well. Gazpacho is filled with health-boosting vegetables and delicious seasonings. This cold cucumber yogurt soup is also a health-booster. Yogurt is 1 of 7 surprising foods for a prediabetes diet, so I incorporate it in as many recipes as possible.

Summer Cucumber Yogurt Soup

I've tried this cold summery soup with both nonfat and 2% Greek yogurt. I prefer the richness of the 2%, but both actually worked well. Try to use cucumbers with thin skins and small seeds. If you can, you won't need to peel or seed the cucumbers first. So easy!
5 from 1 vote
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Course: Soup
Prep Time: 15 minutes
Total Time: 15 minutes
Servings: 6 servings
Calories: 55kcal
Author: Jill Weisenberger MS, RDN, CDE, FAND

Ingredients

  • 3 cups chopped cucumber (about 430 grams)
  • 1 1/2 cups plain 2% Greek yogurt
  • 1 large garlic clove
  • 1 scallion, cut in 3 or 4 pieces
  • Juice of 1 1/2 lemons (about 4 tablespoons)
  • 1/4 cup packed fresh mint leaves (about 6 grams)
  • 1/4 teaspoon kosher salt
  • 1/2 cup cold water
  • Finely chopped carrot and/or red onion as a topping

Instructions

  • Using a Vitamix or a powerful blender, mix all the ingredients except for the toppings. The soup should be thick with noticeable pieces of vegetables. Do not liquify the soup. I use speed 5 on my Vitamix for 15-20 seconds, which provides for a very thick soup. Process a little longer if you prefer smaller pieces of cucumber and scallion.
  • Chill for an hour or longer.
  • Spoon into serving bowls and top with finely chopped carrot and/or red onion.

Nutrition

Serving: 2/3 cup | Calories: 55kcal | Carbohydrates: 5g | Protein: 7g | Fat: 1g | Saturated Fat: 0.8g | Trans Fat: 0g | Cholesterol: 3mg | Sodium: 105mg | Fiber: 1g

To beat health problems associated with insulin resistance and inflammation, add these foods.

Foods for prediabetes infographic

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Jill Weisenberger

Jill Weisenberger, MS, RDN, CDE, CHWC, FAND, is a Nutrition, Culinary & Diabetes Expert, Wellcoach®-certified health and wellness coach, Freelance Writer, Registered Dietitian Nutritionist and Certified Diabetes Educator. She's also the author of four books, including a best-seller. She's a nationally-recognized media expert in high demand for print and online interviews, as well as corporate and one-on-one nutritional counseling. Jill's philosophy is that nutrition science should be understandable, realistic and oh so delicious.

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2 Comments

  1. Kansas City SEO Agency on August 29, 2018 at 6:01 am

    This soup is nicely plated! I’ll try this recipe. It loos to be delicious and have a lot of health benefits!

    • Jill Weisenberger on September 13, 2018 at 6:35 pm

      Thank you! I hope you enjoy it. I’m having it again tonight! So easy to prepare.

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Like most of my patients and clients, I lead a busy life. You probably do too. Fortunately, you don’t need weeks, days or even hours to start living better and healthier. This blog offers timesaving strategies and bite-sized nutrition and health information. Come by often for tips and inspiration to healthy living – no matter how busy you are. I am a registered dietitian nutritionist offering credible, practical nutrition advice to keep busy people healthy. Yes indeed, we can be both busy and healthy.

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