This creamy cold cucumber soup uses avocado, as well as mint, parsley, yogurt and buttermilk, to make a refreshing green summer soup that requires no cooking.

Yield: 4 servings of roughly 1⅓ cups each


Difficulty Rating: Easy

Nutritional Highlights: Cucumbers have one of the highest water contents of any vegetable – about 95%. Plus they’re fairly low in calories and provide critical vitamin K, needed for bone health and blood clotting. Avocados are a nutrient powerhouse providing only 50 calories in one-fifth of a medium avocado, yet nearly 20 vitamins and minerals.

Recipe Created By:
Recipe From: My Indiana Home

Ingredients

  • 4 very large cucumbers, peeled, seeded and chopped (about 5½ cups chopped)
  • 2 avocados, pitted and flesh scooped out
  • ¾ cup green onions, finely chopped (white and green parts)
  • ⅓ cup fresh mint leaves, coarsely chopped
  • 2 tablespoons Italian flat-leaf parsley, finely chopped
  • 1 cup low-fat plain yogurt*
  • ½ cup low-fat buttermilk*
  • 3 tablespoons freshly squeezed lemon juice
  • ¾ teaspoon salt
  • ¹⁄₈ teaspoon ground black pepper
  • green onions or chives, chopped, optional garnish

*Gluten-free notes: Check the yogurt’s label, as some brands are still working on clearing all ingredients in their natural flavoring to be GF. Also, some dairies add “food starch-modified” to buttermilk, which is not gluten-free, so check the label.

 
 

Tips & Notes

• Lemon or lime juice on cut avocado helps prevent browning, but don’t cut the avocados until you’re ready to pop them in the food processor.
• English cucumbers, which probably don’t need to be seeded, are perfect for this recipe. Traditional cucumbers are probably more budget-friendly.

More Smart Selection Tips and Nutrition Notes for Cold Cucumber Avocado Soup

 
 

Instructions

  1. In a large food processor bowl, combine cucumbers, avocado and green onions, and process until smooth. Add the mint, parsley, yogurt, buttermilk and lemon juice; process thoroughly. Add salt and pepper, and blend until all ingredients are thoroughly processed.
  2. Chill at least 30 minutes. Garnish with chopped green onions or chives if desired.

Nutrition Facts (per serving): Calories – 274, Fat – 16.3g, Dietary Fiber – 9.3g, Protein –9.2g, Vitamin A – 23%, Vitamin C – 53%, Calcium – 24%, Iron – 16%.

**Nutrition information is calculated using an online calorie calculator. Variations may exist. Values are based on a 2,000-calorie diet.

Recipe From: Farm Flavor - www.farmflavor.com
http://farmflavor.com/cold-cucumber-avocado-soup/
 

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Comments

  1. Jessy Yancey says:

    Linked up at Sunday Night Soup Night.

  2. Debbie @ Easy Natural Food says:

    Yay, a raw soup, great idea! Avocados are perfect for that (kind of like a smoothie!) but the cucumber is a great idea too. Thanks for sharing this with Sunday Night Soup Night, look forward to seeing you again soon!

  3. Judee@gluten Free A-Z says:

    Absolutely love it. My father used to drink buttermilk in the summer; i’ve never tried it.
    Bet it’s great in this soup.