Chilled melon and cucumber soup
This chilled soup combines the sweetness of Piel de Sapo melon with crisp, refreshing cucumber and creamy natural yoghurt. Flavoured with fresh mint and made without cream or cooking, it makes a refreshing, hydrating and very light starter for hot days.
At a glance
- Servings4 servings
- DifficultyEasy
Allergens
- Dairy
Who this recipe is for
A light, hydrating and easy-to-digest chilled soup with dairy and fruit. It can fit into weight-loss plans as a satisfying starter for summer lunches or dinners.
Ingredients
Quantities for 4 servings. Tick off what you already have.
Step by step
- Remove the rind and seeds from the Piel de Sapo melon, then cut the flesh into medium-sized cubes.
- Peel the cucumber and slice it.
- Place the melon, cucumber, natural yoghurt and washed fresh mint leaves in a blender.
- Blend on high for a couple of minutes until smooth, even and slightly frothy.
- Season with a pinch of salt and freshly ground pepper. Add a splash of cold water only if you want a thinner consistency.
- Refrigerate for at least two hours before serving well chilled.
- Garnish each bowl with a fresh mint leaf just before serving.
Adaptations
How to change it depending on the day. Each change keeps the dish, it does not replace it.
For a lactose-free or vegan option
Replace the natural yoghurt with unsweetened soya or coconut yoghurt.
For a citrus note
Add a few drops of lime or lemon juice while blending to balance the sweetness of the melon.
If you cannot find Piel de Sapo melon
Use cantaloupe or Galia melon instead; the soup will have an orange or green hue and a more fragrant aroma.
What it provides
Melon and cucumber provide plenty of water, potassium and soluble fibre. The natural yoghurt adds protein and fat, as well as calcium and beneficial bacteria that may support digestive comfort. This dish is very low in calories.
The dietitian's tip
Choose a melon that is ripe but not overripe. The water and yoghurt may separate slightly when stored in the fridge; simply stir with a spoon or briefly blend again before serving.
It fits into our weight-loss plan. Other chilled fruit or cucumber soups: watermelon gazpacho and Bulgarian tarator.
What a recipe is not
This recipe fits into a plan; it does not replace one. It cures nothing and it is not calculated for one particular person: the quantities are indicative and will need adjusting to your case.
If you have a medical condition, take medication or follow a prescribed diet, check with your doctor or your dietitian before changing anything.
Where this recipe comes from
The main guide
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A recipe fits or does not fit depending on what is going on with you. In clinic we build the whole plan around what you eat, what you tolerate and what you fancy.