Creamy Cucumber Soup

Prep Time:

15 mins

Cook Time:

20 mins

Total Time:

35 mins

Servings:

Yield:

4 servings, about 1 cup each

Nutrition Profile:

Low-Carb High-Fiber Vegetarian Gluten-Free Low-Calorie

Blending cucumbers with avocado creates a smooth soup that can be served warm or cold.
Yogurt adds creaminess as well as protein and calcium.
Peel and seed the cucumbers first to ensure the soup won’t be too watery.

Served hot or cold, this Creamy Cucumber Soup is great for a light dinner or as a starter to a full meal. Antioxidant-rich cucumber, avocado, onions and garlic are blended together and loosened up with broth, while calcium-rich plain yogurt adds a silky creaminess. A squeeze of lemon adds a hit of acid to balance the flavors out, and cayenne finishes it off with a subtle hint of heat. Keep reading for our expert tips, including ingredient substitutions.

Tips from the EatingWell Test Kitchen

These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too!

For this recipe, you'll need to peel the cucumbers and remove the seeds to prevent the soup from becoming too watery. This also allows you to use any type of cucumber, including the common American cucumber.
If you plan to serve the soup cold, let it chill in the refrigerator for at least 4 hours. This will enhance the flavor and create a creamier texture. Be sure to wait until the time of serving to adjust the seasonings.
We recommend garnishing with chopped cucumber and extra parsley, but feel free to use other toppings such as chopped onions, radishes, croutons, toasted nuts or seeds, chili pepper or any fresh herbs you prefer. You can also create an attractive swirl on top using extra yogurt or sour cream.

Nutrition Notes

Cucumbers are rich in the mineral silica, which plays a role in collagen production, helping to keep skin smooth and elastic. Cucumbers have also been shown to have some protection against cancer and diabetes. And because cucumbers are mostly water, you can eat your hydration with them.
Avocado, like the other veggies in this soup, is loaded with gut-healthy fiber and antioxidants. It also adds brain- and heart-healthy fats to this soup. There is evidence that regularly eating avocados may help with weight maintenance.
Yogurt adds a creaminess to this soup (along with the avocado), as well as protein and calcium for healthy muscles and bones. Yogurt also adds probiotics to your gut, which will nosh on the fiber in the veggies in this soup.
Broth doesn't typically add any real nutrition, other than hydration. We recommend reduced-sodium broth, which allows you to season it to your liking. Plus, it's better if you're managing your blood pressure or if your body is sensitive to sodium.

creamy cucumber soup ingredients in a food processor — Photographer Victor Protasio, Food Stylist Margaret Dickey, Prop Stylist Claire Spollen

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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
1½ cups vegetable broth, or reduced-sodium chicken broth
½ teaspoon salt
¼ teaspoon freshly ground pepper
Pinch of cayenne pepper
1 avocado, diced
¼ cup chopped fresh parsley, plus more for garnish
½ cup low-fat plain yogurt

Directions

Heat 1 tablespoon oil in a large saucepan over medium-high heat. Add garlic and onion; cook, stirring occasionally, until tender, 1 to 4 minutes. Add 1 tablespoon lemon juice and cook for 1 minute. Add 3¾ cups cucumber slices, 1½ cups broth, ½ teaspoon salt, ¼ teaspoon pepper and pinch of cayenne; bring to a simmer. Reduce heat and cook at a gentle simmer until the cucumbers are soft, 6 to 8 minutes.

Photographer Victor Protasio, Food Stylist Margaret Dickey, Prop Stylist Claire Spollen
Transfer the soup to a blender. Add avocado and ¼ cup parsley; blend on low speed until smooth. (Use caution when pureeing hot liquids.) Pour into a serving bowl and stir in ½ cup yogurt. Chop the remaining ¼ 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.

Photographer Victor Protasio, Food Stylist Margaret Dickey, Prop Stylist Claire Spollen

Equipment

Blender

Frequently Asked Questions

What should I know about choosing cucumbers?

If you're choosing an American variety of cucumber, look for ones that are 6 to 9 inches long, as these typically contain fewer seeds. Regardless of whether you choose American, English or Persian cucumbers, make sure they are firm to the touch, free of blemishes and wrinkles and have a smooth, even shape without any bulges. Additionally, they should have a fresh, clean smell.
Is blending hot soups dangerous?

When blending hot liquids, it's important to proceed with caution, as the soup can expand and potentially explode out of the blender. To avoid this, blend the soup in batches and fill the blender only halfway to two-thirds full. Additionally, remove the center piece from the blender lid and cover the opening with a clean kitchen towel to allow steam to escape. Start blending at a low speed and gradually increase the speed as needed. It's also wise to keep a safe distance between your face and the blender.
How should I store and reheat leftovers?

Cucumber soup can be stored in an airtight container in the refrigerator for up to 3 days. It is delicious when served cold, but it can also be enjoyed warm. To reheat the soup on the stovetop, place it over low heat and stir regularly to prevent scorching. If you prefer to use a microwave, heat it slowly in 30-second increments, stirring in between each interval. Be careful not to let it boil!
What should I serve with Creamy Cucumber Soup?

This refreshing soup would be perfect as a light meal accompanied by a salad and good bread. We also like it paired with our Caprese Sandwich, Avocado Tuna Salad Sandwich and Best Egg Salad Sandwich. Plus, it makes a delicious starter to entrees like our Garlic Butter-Roasted Salmon with Potatoes & Asparagus, Balsamic Steak & Mushroom Skewers and Key West-Inspired Chicken.

Originally appeared: EatingWell Magazine

Nutrition Facts (per serving)

169	Calories
12g	Fat
14g	Carbs
4g	Protein

Nutrition Facts
Servings Per Recipe 4
Serving Size about 1 cup
Calories 169
% Daily Value *
Total Carbohydrate 14g	5%
Dietary Fiber 5g	18%
Total Sugars 6g
Protein 4g	8%
Total Fat 12g	15%
Saturated Fat 2g	10%
Cholesterol 2mg	1%
Vitamin A 879IU	18%
Vitamin C 17mg	19%
Folate 71mcg	18%
Sodium 494mg	21%
Calcium 99mg	8%
Iron 1mg	6%
Magnesium 39mg	9%
Potassium 536mg	11%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

Additional reporting by

Jan Valdez,

Carrie Myers, M.S.,

and

Linda Frahm