Creamy Cucumber Soup

Creamy Cucumber Soup

There’s no reason to only use cucumbers raw—they are wonderful sautéed then pureed with avocado for a silken-textured soup that’s good warm or cold.

Nutirion Profile: Diabetes Appropriate Gluten Free Diet Healthy Weight Heart Healthy High Fiber High Potassium Low Calorie Low Carb Low Cholesterol Low Sat Fat

Serves Prep Time Total Time
4 35 min 35 min

Directions

Ingredients

  • 1 tablespoon extra-virgin olive oil
  • 2 cloves garlic, minced
  • 1 small onion, diced
  • 1 tablespoon lemon juice
  • 4 cups peeled, seeded and thinly sliced cucumbers, divided
  • 1 1/2 cups vegetable broth, or reduced-sodium chicken broth
  • 1/2 teaspoon salt
  • 1/4 teaspoon freshly ground pepper
  • Pinch of cayenne pepper
  • 1 avocado, diced
  • 1/4 cup chopped fresh parsley, plus more for garnish
  • 1/2 cup low-fat plain yogurt

Cooking Instruction

Step 1

Heat oil in a large saucepan over medium-high heat. Add garlic and onion; cook, stirring occasionally, until tender, 1 to 4 minutes. Add lemon juice and cook for 1 minute. Add 3 3/4 cups cucumber slices, broth, salt, pepper and cayenne; bring to a simmer. Reduce heat and cook at a gentle simmer until the cucumbers are soft, 6 to 8 minutes.

Step 2

Transfer the soup to a blender. Add avocado and parsley; blend on low speed until smooth. (Use caution when pureeing hot liquids.) Pour into a serving bowl and stir in yogurt. Chop the remaining 1/4 cup cucumber slices. Serve the soup warm or refrigerate and serve it chilled. Just before serving, garnish with the chopped cucumber and more chopped parsley, if desired.


Nutrition

  • Serving: Per serving
  • Calories: 173
  • Carbohydrates: 15g
  • Fat: 12g
  • Protein: 4g
  • Dietary Fiber: 5g
  • Saturated Fat: 2g
  • Monounsaturated Fat: 8g
  • Cholesterol: 2mg
  • Potassium: 544mg
  • Sodium: 494mg
  • Exchanges: 1 vegetable, 2 fat
  • Carbohydrate Servings: 1

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