Creamy Cucumber Soup

Makes: 4 servings, about 1 cup each
Active Time: 35 minutes
Total Time: 35 minutes

Nutrition Profile

Diabetes appropriate | Low calorie | Low carbohydrate | Low cholesterol | Low saturated fat | Heart healthy | Healthy weight | High fiber | High potassium | Gluten free |
View Our Nutrition Guidelines »

Ingredients

• 1 tablespoon extra-virgin olive oil
• 2 cloves garlic, minced
• 1 small onion, diced
• 1 tablespoon lemon juice
• 4 cups peeled, seeded and thinly sliced cucumbers, divided
• 1 1/2 cups vegetable broth, or reduced-sodium chicken broth
• 1/2 teaspoon salt
• 1/4 teaspoon freshly ground pepper
• Pinch of cayenne pepper
• 1 avocado, diced
• 1/4 cup chopped fresh parsley, plus more for garnish
• 1/2 cup low-fat plain yogurt

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Preparation

1. Heat oil in a large saucepan over medium-high heat. Add garlic and onion; cook, stirring occasionally, until tender, 1 to 4 minutes. Add lemon juice and cook for 1 minute. Add 3 3/4 cups cucumber slices, broth, salt, pepper and cayenne; bring to a simmer. Reduce heat and cook at a gentle simmer until the cucumbers are soft, 6 to 8 minutes.
2. Transfer the soup to a blender. Add avocado and parsley; blend on low speed until smooth. (Use caution when pureeing hot liquids.) Pour into a serving bowl and stir in yogurt. Chop the remaining 1/4 cup cucumber slices. Serve the soup warm or refrigerate and serve it chilled. Just before serving, garnish with the chopped cucumber and more chopped parsley, if desired.

Tips & Notes

• Make Ahead Tip: Refrigerate for up to 4 hours.

Nutrition

Per serving: 173 calories; 12 g fat (2 g sat, 8 g mono); 2 mg cholesterol; 15 g carbohydrates; 4 g protein; 5 g fiber; 494 mg sodium; 544 mg potassium.
Nutrition Bonus: Vitamin C (30% daily value), Potassium (16% dv).
Carbohydrate Servings: 1
Exchanges: 1 vegetable, 2 fat