Chilled Cucumber, Apple and Mint Soup

A quick and easy no-cook soup that is the perfect complement to the summer! This refreshing and tasty chilled soup is enhanced with a touch of cream and balanced by its yogurt base.

  • Prep: 20 min
  • Refrigeration: 2 h - 8 h
Yields 6 portions
chilled cucumber apple and mint soup

Ingredients

  • 2 English cucumbers each about 12 oz/375 g
  • 2 Granny Smith apples or other tart apples, cut into chunks
  • 1 tbsp (15 mL) finely chopped peeled gingerroot
  • 20 fresh mint leaves
  • 2 cups (500 mL) plain 2% yogurt
  • 1/2 (125 mL) 35% whipping cream
  • 1 tbsp (15 mL) lemon juice
  • 1 tsp (5 mL) salt
  • 1/4 cup (60 mL) thinly sliced green onions

Preparation

Using a vegetable peeler, peel the green skin off the cucumbers. Cut cucumbers in half lengthwise. Using a teaspoon scrape out all the seeds in the center. Discard seeds and skin. Cut cucumbers into chunks.

In a blender, in batches as necessary, combine cucumber, apple, ginger and mint leaves and purée well. If necessary, stop the blender and scrape down ingredients to help purée until smooth.

Add yogurt and cream and purée until the soup is homogenised. Add lemon juice and salt and purée to mix. Pour into a bowl, cover and refrigerate for at least 2 hours, until chilled. Prior to serving, chill 6 serving bowls in the fridge.

Stir soup to blend. Pour soup into chilled bowls and sprinkle sliced green onions over top as the garnish.

Tips

You can use a hand-held immersion blender in a tall container to purée the soup instead of using an upright blender, though the soup won’t be as smooth.

This soup stores well in the fridge for up to two to three days. Don’t be surprised if it separates a bit – just give it a quick stir before serving.

You can use a hand-held immersion blender in a tall container to purée the soup instead of using an upright blender, though the soup won’t be as smooth.

This soup stores well in the fridge for up to two to three days. Don’t be surprised if it separates a bit – just give it a quick stir before serving.

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Nutrition

Nutritional Information

per serving
Energy: 154 Calories
Protein: 5 g
Carbohydrate: 15 g
Fat: 9 g
Fibre: 1.4 g
Sodium: 454 mg

Top 5 Nutrients

 
(% DV*)
Calcium: 16 % / 176 mg
Vitamin B12: 25 %
Phosphorus: 14 %
Vitamin C: 13 %
Folate: 13 %