Friday, May 29, 2009

Cold Cucumber Soup with Raw Spinach and Lime

I have been posting a lot of “green” things over the last week. I don’t know if this is due the produce that is now available locally grown, or my body is craving green vegetables now that the weather is turning warm. No mater the reason, green foods are very healthy and soup is no exception. This is nice cool refreshing soup that is light in taste, texture and calories yet is still satisfying.

This is another recipe that is packed with vitamins, minerals and phytonutrients. One serving of this soup contains over 2100 international units of vitamin A which is enough for the entire day for a middle aged woman. The soup also contains 75 mcg of folate, which is approximately 25% of what you need for the day (again for a middle aged woman). If you are curious about what levels of vitamins and minerals are recommended for you and the members of your family this is a nice source of information from the USDA.

This soup with its onion, garlic and spinach is another good source of phytonutrients that help protect you from cancer. I like that it is also tasty and low in calories. The little bit of fat in the roasted garlic makes certain that your body can process the fat soluble vitamins that are present.

Cold Cucumber Soup with Raw Spinach and Lime
Makes 4 cups – 2 servings


1/2 cup of sweet onion, chopped
2 tablespoons of white wine
2 cloves of roasted garlic (or sauté it with the onion in wine)
1 seedless cucumber
1 lime (zest and juice)
12 ounces of brown rice milk
1 cup of raw spinach
½ teaspoon of sea salt
2 tablespoons of parsley, finely minced - optional


Sauté the onion in white wine until translucent. Remove from heat and cool to room temperature.

Cut the skin from the cucumber in four slices leaving a rectangle of cucumber. Dice the cucumber with skin, into small dice. Reserve the diced cucumber with the skin for a soup garnish.

Cut the cucumber without skin into large chunks that will fit in the blender. Put the cucumber (without skin) in the blender. Add the cooled onions, and roasted garlic, lime juice, rice milk, raw spinach and sea salt. Process until the mixture is smooth. Taste for seasoning before refrigerating.

Store the soup in the refrigerator until it is completely cold. Top with diced cucumber, lime zest and minced parsley (if using). I also like to finish my soups with a little freshly grated Himalayan sea salt and black pepper.

If you want you can top with a dollop of tofu sour cream or a teaspoon of good extra virgin olive oil.

Nutrition Information:

Amount Per Serving
Calories - 136.28
Calories From Fat (25%)- 34.33

Total Fat - 3.97g
Saturated Fat - 0.6g
Cholesterol - 0mg
Sodium - 551.67mg
Potassium - 484.91mg
Total Carbohydrates - 20.53g
Fiber - 3.52g
Sugar - 4.53g
Protein - 3.57g


This soup is light and refreshing. The acid from the lime gives the flavor of the soup a little lift without adding unnecessary sodium.

When the weather is hot and you don’t feel like eating something hot this soup, a green salad, and a couple of whole grain crackers makes a great meal.

No comments:

Post a Comment

Related Posts with Thumbnails