A light, refreshing, and creamy soup perfect for warm weather. This chilled cucumber yogurt soup combines crisp cucumbers, tangy yogurt, and fresh herbs into a smooth, cooling dish. Ideal as a healthy starter or a light lunch.
FULL RECIPE
Ingredients
- 2 large cucumbers, peeled, seeded, and chopped
- 2 cups plain Greek yogurt
- 1 clove garlic, minced
- 2 tablespoons fresh dill, chopped
- 1 tablespoon fresh mint, chopped
- 1 tablespoon lemon juice
- Salt, to taste
- Black pepper, to taste
- 1 tablespoon olive oil (optional for garnish)
- Sliced cucumber or herbs for garnish (optional)
Directions
- Place chopped cucumbers, Greek yogurt, garlic, dill, mint, and lemon juice in a blender or food processor.
- Blend until smooth and creamy.
- Season with salt and pepper to taste.
- Chill the soup in the refrigerator for at least 1 hour before serving.
- Stir well and serve cold, garnished with a drizzle of olive oil and extra herbs or cucumber slices if desired.
Nutritional Information
- Calories: 110
- Protein: 8g
- Total Fat: 4g
- Saturated Fat: 1g
- Cholesterol: 5mg
- Carbohydrates: 10g
- Fiber: 1g
- Sugars: 5g
- Sodium: 150mg
- Potassium: 300mg
Health Benefits of Chilled Cucumber Yogurt Soup
Chilled cucumber yogurt soup is not only delicious but also packed with numerous health benefits. Cucumbers are known for their high water content, which helps keep the body hydrated, especially during hot weather. They are low in calories but rich in essential nutrients like vitamin K, vitamin C, and potassium. Greek yogurt adds protein and probiotics, which support gut health and digestion. The combination makes this soup a nutritious choice that promotes overall wellness.
Why Use Greek Yogurt Instead of Regular Yogurt
Greek yogurt is thicker and creamier than regular yogurt due to its straining process, which removes excess whey. This makes the soup richer in texture without adding extra fat. Additionally, Greek yogurt contains more protein and fewer carbohydrates compared to regular yogurt. It also provides probiotics that boost gut health, making it an ideal base for chilled soups. Using Greek yogurt enhances both the flavor and nutritional profile of the dish.
Cucumbers: A Refreshing Ingredient
Cucumbers are a staple in many refreshing dishes because of their mild flavor and high water content—about 95%. They help cool the body and maintain hydration, making them perfect for summer recipes like chilled soups. Cucumbers also contain antioxidants like beta-carotene and flavonoids that help reduce inflammation and protect cells from damage. Their crisp texture adds a subtle crunch when used as a garnish, enhancing the eating experience.
Herbs and Their Role in Flavor and Health
Fresh herbs like dill and mint are classic companions to cucumber and yogurt, lending brightness and complexity to the soup. Dill adds a slightly tangy, almost citrusy flavor, while mint provides a cool and refreshing note. Both herbs contain antioxidants and anti-inflammatory compounds, contributing not only to taste but also to health benefits. Including herbs elevates the soup from simple to gourmet and adds layers of nutrients.
The Importance of Chilling the Soup
Chilling the cucumber yogurt soup before serving is essential for the best taste and texture. Cooling allows the flavors to meld together, creating a more harmonious and refreshing profile. It also enhances the creamy texture of the yogurt and softens the sharpness of raw garlic and lemon juice. Serving the soup cold makes it an ideal dish to cool down on hot days, delivering a soothing and revitalizing experience.
Customization and Variations
This soup is highly versatile and can be customized according to taste or dietary needs. For example, you can add avocado for extra creaminess and healthy fats or use coconut yogurt for a dairy-free version. Some variations include adding a touch of spice with cayenne or jalapeño or mixing in fresh herbs like cilantro or parsley. This flexibility makes the soup suitable for various palates and occasions, from casual lunches to elegant appetizers.
Pairing Ideas for Serving
Chilled cucumber yogurt soup pairs wonderfully with light and fresh foods. Serving it alongside crusty bread, a crisp green salad, or grilled vegetables creates a balanced meal. It also works well as a starter to a Mediterranean or Middle Eastern-themed dinner, complementing dishes like grilled lamb, falafel, or tabbouleh. Its cooling nature makes it a perfect palate cleanser between richer courses.
Nutritional Value and Suitability for Special Diets
This soup is low in calories and carbohydrates, making it suitable for weight management and low-carb diets. Its high protein content from Greek yogurt supports muscle health and satiety. It is naturally gluten-free and can be adapted for vegan diets by substituting dairy yogurt with plant-based alternatives. Additionally, it contains no added sugars, making it heart-healthy and suitable for people managing blood sugar levels.
The Role of Lemon Juice in Balancing Flavors
Lemon juice is a key ingredient that brightens the soup and balances the creaminess of yogurt. Its acidity cuts through the richness and enhances the natural freshness of cucumber and herbs. Lemon also provides vitamin C, which supports the immune system. Using freshly squeezed lemon juice is recommended for the best flavor and nutritional benefits.
Garlic: Adding Depth and Health Perks
A small amount of garlic in the soup adds subtle pungency and complexity without overpowering the delicate flavors. Garlic is known for its immune-boosting properties and contains compounds that support cardiovascular health. When used raw in chilled soups, garlic retains its potent health benefits while contributing to a well-rounded flavor profile.
Presentation Tips for Serving
Presentation can elevate a simple chilled cucumber yogurt soup into an elegant dish. Serve it in clear glass bowls or small cups to highlight its creamy texture and pale green color. Garnish with thin cucumber slices, a sprinkle of fresh herbs, a drizzle of olive oil, or even edible flowers for a visual appeal. A beautifully presented soup enhances the dining experience and makes it suitable for special occasions.
Storage and Shelf Life
This soup can be prepared ahead of time and stored in the refrigerator for up to 2 days. Keeping it chilled maintains freshness and flavor. It’s best to store it in an airtight container to prevent absorption of other odors from the fridge. Before serving, stir well and check seasoning, as flavors may mellow during storage. Avoid freezing, as the texture and consistency may change upon thawing.
Conclusion
Chilled cucumber yogurt soup is a versatile, nutritious, and refreshing dish that suits many occasions and dietary preferences. Its combination of hydrating cucumber, protein-rich yogurt, and flavorful herbs creates a balanced and enjoyable eating experience. Easy to prepare and customizable, it fits perfectly as an appetizer, light lunch, or palate cleanser. With its health benefits, elegant presentation, and adaptability, this soup deserves a spot in your recipe collection all year round.