Is Cucumber Soup Healthy?
Cucumbers are packed with antioxidants that can help improve skin health and lower inflammation. Low in calories and high in fiber, cucumbers are a hydrating and tasty ingredient that can be beneficial to your health. Our recipe for cucumber soup also includes avocado, which has several health benefits according to an original research study conducted by the American Heart Association in 2022. From keeping your heart healthy to helping you lose weight, avocados are a healthy addition to your diet.
![creamy cucumber soup ingredients in a food processor](https://www.eatingwell.com/thmb/YfuP0QICFPt29zp5TwkC2z2DiHg=/1500x0/filters:no_upscale():max_bytes(150000):strip_icc()/EWL-252056-CreamyCucumberSoup-Step-3-10941-1fa1e30c661e4c159cf040e1ca1e58ff.jpg)
Photographer Victor Protasio, Food Stylist Margaret Dickey, Prop Stylist Claire Spollen
How Long Does Cucumber Soup Last?
Cucumber soup can be stored in an airtight container and refrigerated for up to 4 hours.
Additional reporting by Jan Valdez
![creamy cucumber soup ingredients](https://www.eatingwell.com/thmb/XvVrQFNts1cF7KYVcg1qoZI9-54=/1500x0/filters:no_upscale():max_bytes(150000):strip_icc()/EWL-252056-CreamyCucumberSoup-Step-1-10939-1a34bea6b55e4bafbaaf26120862cb0b.jpg)
Photographer Victor Protasio, Food Stylist Margaret Dickey, Prop Stylist Claire Spollen
Ingredients
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1 tablespoon extra-virgin olive oil
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2 cloves garlic, minced
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1 small onion, diced
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1 tablespoon lemon juice
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4 cups peeled, seeded and thinly sliced cucumbers, divided
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1 1/2 cups vegetable broth, or reduced-sodium chicken broth
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½ teaspoon salt
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¼ teaspoon freshly ground pepper
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Pinch of cayenne pepper
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1 avocado, diced
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¼ cup chopped fresh parsley, plus more for garnish
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½ cup low-fat plain yogurt
Directions
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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.
Photographer Victor Protasio, Food Stylist Margaret Dickey, Prop Stylist Claire Spollen
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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.
Photographer Victor Protasio, Food Stylist Margaret Dickey, Prop Stylist Claire Spollen
Equipment
Blender
Nutrition Facts (per serving)
169 | Calories |
12g | Fat |
14g | Carbs |
4g | Protein |
Nutrition Facts | |
---|---|
Servings Per Recipe 4 | |
Serving Size about 1 cup | |
Calories 169 | |
% Daily Value * | |
Total Carbohydrate 14g | 5% |
Dietary Fiber 5g | 18% |
Total Sugars 6g | |
Protein 4g | 8% |
Total Fat 12g | 15% |
Saturated Fat 2g | 10% |
Cholesterol 2mg | 1% |
Vitamin A 879IU | 18% |
Vitamin C 17mg | 19% |
Folate 71mcg | 18% |
Sodium 494mg | 21% |
Calcium 99mg | 8% |
Iron 1mg | 6% |
Magnesium 39mg | 9% |
Potassium 536mg | 11% |
Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.
* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.