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Raw Cool Cucumber Soup vegan | Nutrition Stripped Recipes
Eat Well Mar. 7. 2017
Soups

Cool Cucumber Soup

Mar. 7. 2017
Soups
McKel Hill, MS, RDN, LDN

McKel Hill, MS, RDN, LDN

Founder

Make this simple, vegan-friendly raw soup in the blender in under 10 minutes.

Hey guys! I don’t know about the weather in your part of the world, but around Nashville spring has been creeping in early which is making me crave fresh spring recipes! I’m sharing one of my favorite super simple recipes that can be made in less than 10 minutes. You just toss the ingredients in a blender and voila – a delicious and nourishing soup that can be a quick snack or side to any meal and it’s a great way to squeeze in healthy fats, fiber, and veggies. Keep reading to get the recipe and nutrition for Cool Cucumber Soup, a simple vegan-friendly raw soup made in a blender in under 10 minutes with whole food ingredients.

Anyone else love cucumbers? They’re one of my favorite vehicles for hummus and guacamole, but also so refreshing and cooling. Cucumbers are actually technically a “fruit” and are in the summer squash family with zucchini, one of my other favorite versatile veggies. They come in a couple of varieties including slicing, pickling, and English (seedless) which I recommend for this recipe. Cucumbers not only taste light and refreshing but also contain unique antioxidants and polyphenols that have been studied for their effects on reducing some cancers, cardiovascular disease, anti-microbial properties, and inflammation. Lignans are responsible for reducing estrogen-related cancers by the bacteria in our digestive systems conversion of lignans to enterolignans which bind to estrogen receptors. As with most fruits and vegetables, cucumbers contains great amounts of fiber which help our digestive system moving, keeps us fuller for a longer period of time, and releases a steady flow of energy into our bodies. On a note with cucumber choices, if you use the English cucumber with skin on, be sure to only purchase organic; otherwise if you use a regular cucumber that has a waxy thick peel, then peel it off and just use the cucumber flesh- cucumbers are on the “dirty dozen” list from the EWG.

Because of their water rich properties, cucumbers make for a really creamy and delicious soup! Their water content makes them cool and refreshing, so I love making this soup when I’m looking for a really light meal or something to eat on a warmer day. This is also a great recipe for those weeks when we didn’t get a chance to meal prep and need dinner in a jif. It’s so simple that you just throw the ingredients in the blender, blend ’em up, and boom you’ve got a filling and delicious soup in minutes.

Because this soup is so simple, I like to add garnishes to jazz it up a bit. I added avocado slices, fresh parsley, a drizzle of olive oil, and salt and pepper to give the soup some added flavor. You can also top with hemp seeds, pepitas (pumpkin seeds), or your favorite seed. I also like to serve it with a slice of toasted Grain Free Walnut Bread – plus toasts serves as the perfect vehicle for every last drop of this delicious soup!

 

Cool Cucumber Soup
Recipe Type: soup, side
Prep time:
Cook time:
Total time:
Serves: 1-2
A delicious, creamy, simple, and vegan friendly cool cucumber soup that can be made in under 10 minutes.
Ingredients
  • 1 cup canned light organic coconut milk
  • 1 english cucumber, peel on
  • 1 medium avocado
  • 1 tablespoon olive oil
  • 1/2 cup fresh parsley
  • 1/4 cup fresh dill
  • Juice of 1 lemon (about 3 tablespoons)
  • Juice of 1/2 lime (about 1 tablespoon)
  • 1/2 teaspoon sea salt, adjust to taste
  • Freshly ground black pepper
  • Garnish options: drizzle olive oil, pinch of sea salt, red pepper flakes, additional fresh parsley and dill, pumpkin seeds
Instructions
  1. Add all ingredients to a high speed blender and blend until smooth.
  2. Can be kept in an airtight glass container for up to one week.

 Ingredients I used to make this: canned light coconut milk, sea salt, KitchenAid blender, and olive oil.

MORE SIMPLE SOUP RECIPES

Cool?

What do you guys think of this raw cooling soup recipe? Do you enjoy cool soup? Let me know what you think in the comments, and be sure to show me what you got when you make this one at home, tag #nutritionstripped on Instagram!

xx McKel

Photos by Kelsey Cherry

The Recipe

Serves 1-2

Print

Ingredients:

  • 1 cup canned light organic coconut milk
  • 1 english cucumber, peel on
  • 1 medium avocado
  • 1 tablespoon olive oil
  • 1/2 cup fresh parsley
  • 1/4 cup fresh dill
  • Juice of 1 lemon (about 3 tablespoons)
  • Juice of 1/2 lime (about 1 tablespoon)
  • 1/2 teaspoon sea salt, adjust to taste
  • Freshly ground black pepper
  • Garnish options: drizzle olive oil, pinch of sea salt, red pepper flakes, additional fresh parsley and dill, pumpkin seeds

Directions:

  1. Add all ingredients to a high speed blender and blend until smooth.
  2. Can be kept in an airtight glass container for up to one week.

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