When the sun starts to heat up, there’s nothing as refreshing as a chilled bowl of soup. And if you’re looking for a healthy, light option, you can’t go wrong with cold cucumber soup. It’s so delicious and easy to make.
This flavorful, simple dish is perfect for a light lunch or a summer dinner party starter. In this article, I’ll explore the benefits of the healthy ingredients in cold cucumber soup and suggest some delicious pairings to complement its bright flavors.
Vegan Cold Cucumber Soup Ingredients
To make cold cucumber soup, you’ll typically also use ingredients like Greek yogurt, lemon juice, and fresh herbs like dill and mint.
CUCUMBER: Cucumbers are low-calorie, high-water vegetables that are packed with nutrients. They contain vitamin C, which supports a healthy immune system, and vitamin K, essential for healthy bones. Cucumbers also contain antioxidants. These help protect your cells from damage caused by free radicals.
RED ONION and GARLIC: Red onions are loaded with antioxidants and have anti-inflammatory properties. They can be quite strong, so reduce the amount if you’re concerned about a strong onion flavor. Garlic is a natural immune booster and can help lower cholesterol levels.
MINT: Mint not only adds fresh flavor but also aids digestion and can help alleviate nausea.
MAPLE SYRUP: Maple syrup is a healthier alternative to refined sugar and adds a touch of sweetness, only one teaspoon in this recipe, to balance the tangy lemon juice.
LEMON: Lemon juice adds a bright flavor and is an excellent source of vitamin C.
PLAIN VEGAN YOGURT: Plain unsweetened vegan yogurt adds a creamy texture and is a good source of probiotics for gut health. My two favorite brands are Kite Hill Almond Yogurt and Forager Cashew Yogurt.
AVOCADO: Avocado is another nutrient powerhouse, as it’s loaded with heart-healthy monounsaturated fats, fiber, and vitamins K, C, and E.
To make this soup, simply blend the cucumber, red onion, garlic, mint, maple syrup, lemon juice, and vegan plain yogurt until smooth. Add water or vegetable broth to thin out the soup if needed. Chill in the fridge for at least an hour before serving.
What to Serve with Cold Cucumber Soup
Since the soup it’s a light and refreshing dish, it pairs well with other light, fresh flavors.
One classic pairing is a simple salad of mixed greens with a lemony vinaigrette. You could also serve it with a crusty baguette or toasted pita bread.
For a heartier meal, you could pair the soup with a grilled veggie burger or vegetable skewer.
If you want to get creative, you can serve the soup as a starter to a Mediterranean-inspired meal alongside some hummus, tzatziki, and grilled vegetables.
Cold cucumber soup is a healthy and refreshing dish perfect for summer. With its refreshing flavor and nutrient-packed ingredients, it will become a staple in your meal rotation.
Try it and see how easy it is to make a healthy and satisfying meal with just a few simple ingredients. Whether you’re enjoying it as a light lunch or serving it as a starter to a summer dinner party, cold cucumber soup is sure to be a crowd-pleaser.
Summer-inspired plant-based recipes to fill your BBQ spread:
- Tempeh Asian Lettuce Wraps
- Pumpkin Hummus
- Caprese Salad with Blackberry & Watermelon
- V-8 Smoothie
- BBQ Baked Beans
This elegant recipe is inspired by Viviane Bauquet Farre and foodandstyle.com. I used soy yogurt, but you could use almond. Coconut yogurt would give it a stronger coconut flavor.
Cold Cucumber Soup
- 1 3/4 lbs cucumber peeled, seeded and cut into 3″ pieces
- 1/4 red onion roughly chopped
- 1 clove garlic skinned
- 8 large mint leaves
- 1 tsp maple syrup
- 2 tbsp lemon juice
- 3/4 cup unsweetened homemade yogurt (or a small container store-bought vegan)
- 1/2 cup water or more
- 1 avocado chopped
- salt to taste
- Place all the ingredients except the avocado in a Vitamix or food processor with 1/2 cup of the spring water. Pulse a few times so the ingredients are coarsely chopped, then process until smooth. Thin with more water if needed.
- Transfer to a bowl an refrigerate 2 hours or overnight, until well chilled.
- Ladle soup into soup bowls and top with the chopped avocado.