Low-Carb Chilled Cucumber Soup

Summer's abundance of cucumbers calls for a bowl of refreshing chilled cucumber soup!

This low-carb soup is packed full of flavour from garlic, limes, fresh basil and spring onions. For a boost of healthy fats, I added avocados and extra virgin olive oil.

There are rarely any leftover cucumbers in my house because I make Greek Salad almost every other day. But when you make a shopping mistake and accidentally order twenty cucumbers instead of just two (true story), you really don't want to waste them. And that's how I ended up making several batches of this Low-Carb Cucumber Lime Cooler and a few jars of Easy Refrigerator Pickles - plenty to serve with bunless burgers!

You can either use fresh gherkins (small cucumbers) or regular cucumbers. I prefer gherkins because they are more flavourful and still in season. Serve as an appetiser or light dinner. Enjoy!

Step-by-step

1. Roughly chop the cucumbers. Halve the avocados, remove the seeds and peel. Peel and mince the garlic and roughly chop the spring onins. Although you will blend the ingredients, it's better to mince the garlic.

   

2. Place the cucumbers and water into a blender.

   

3. Add the avocados, onions, garlic, basil, lime juice, salt and pepper. Add the olive oil. Optionally, you can reserve a few basil leaves and 3 tablespoons of olive oil for topping.

   

4. Process until smooth and creamy. Pour into a sauce pan or a container that can fit in the fridge and refrigerate for at least 2 hours before serving.

5. When ready to serve, thinly slice the remaining cucumber. You can use a knife or a slicing blade in your food processor.

   

6. To serve, pour into serving plates and top with the sliced cucumber. Optionally, drizzle with more olive oil, garnish with fresh basil and season with salt and pepper.

   

7. To store, keep refrigerated (without the topping) for up to 5 days.

   

Recipe

Low-Carb Chilled Cucumber Soup

★★★★☆4.1 (94 ratings)

This refreshing no-cook soup is packed full of flavor. It's the perfect low-carb dish for a hot summer day!

Hands on

10m

Overall

3h

Servings

6

4.6 g

Net carbs

2.4 g

Protein

25.7 g

Fat

266

kcal

1 serving2 servings3 servings4 servings5 servings6 servings7 servings8 servings9 servings10 servings11 servings12 servings18 servings24 servings

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Ingredients makes 6 servings

• 800 g fresh gherkins or 3 large cucumbers (1.76 lb)
• 2 medium avocados (300 g/ 10.6 oz)
• 2 cloves garlic, minced
• 2 large spring onions, roughly chopped (50 g/ 1.8 oz)
• bunch of fresh basil (28 g/ 1 oz)
• 3 tbsp fresh lime juice or lemon juice (45 ml)
• 2 cups water, vegetable stock or chicken stock (480 ml/ 16 fl oz)
• ³/₄ tsp tsp sea salt
• ¹/₄ tsp black pepper, or to taste
• ¹/₂ cup extra virgin olive oil, divided (120 ml/ 4 fl oz)
• 1 medium cucumber, thinly sliced (200 g/ 7.1 oz)

Instructions

1. Roughly chop the cucumbers. Halve the avocados, remove the seeds and peel. Peel and mince the garlic and roughly chop the spring onins. Although you will blend the ingredients, it's better to mince the garlic.

2. Place the cucumbers and water into a blender.

3. Add the avocados, onions, garlic, basil, lime juice, salt and pepper. Add the olive oil. Optionally, you can reserve a few basil leaves and 3 tablespoons of olive oil for topping.

4. Process until smooth and creamy. Pour into a sauce pan or a container that can fit in the fridge and refrigerate for at least 2 hours before serving.

5. When ready to serve, thinly slice the remaining cucumber. You can use a knife or a slicing blade in your food processor.

6. To serve, pour into serving plates and top with the sliced cucumber. Optionally, drizzle with more olive oil, garnish with fresh basil and season with salt and pepper.

7. To store, keep refrigerated (without the topping) for up to 5 days.

Nutrition per serving, 1 ¼ cups/ 300 ml

Carbs 7%Protein 4%Fat 89% of calories

Net carbs

4.6 g

Total carbs

9.5 g

Fiber

4.9 g

Sugars

3 g

Protein

2.4 g

Fat

25.7 g

Saturated fat

3.6 g

Calories

266 kcal

Sodium

303 mg · 13.2% RDA

Magnesium

41 mg · 10.2% RDA

Potassium

518 mg · 25.9% EMR

Nutrition by ingredient

Per 1 1/4 cups/ 300 ml	Net carbs	Protein	Fat	kcal
Cucumber, fresh	1.9 g	0.8 g	0.2 g	16
Avocado, fresh	0.9 g	1 g	7.3 g	80
Garlic, fresh	0.3 g	0.1 g	0 g	1
Spring onion, scallion, green onion, fresh	0.4 g	0.2 g	0 g	3
Basil, fresh	0.1 g	0.1 g	0 g	1
Lime juice, fresh	0.5 g	0 g	0 g	2
Water, still	0 g	0 g	0 g	0
Salt, sea salt	0 g	0 g	0 g	0
Pepper, black, spices	0 g	0 g	0 g	0
Olive oil, extra virgin	0 g	0 g	18 g	159
Cucumber, fresh	0.5 g	0.2 g	0.1 g	4
Total	4.6 g	2.4 g	25.7 g	266

Serving size 1 1/4 cups/ 300 ml

• Gluten free
• Dairy free
• Egg free
• Nut free
• Nightshade free
• Pork free
• Coconut free
• Fish free
• Shellfish free
• Beef free
• Pescatarian
• Vegetarian
• Vegan