The New Mediterranean Diet Cookbook
Martina Slajerova | Dr. Nicholas Norwitz | Thomas DeLauer | Rohan Kashid
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Low-Carb Chilled Cucumber Soup

4.2 stars, average of 60 ratings

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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!

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Serving size 1 1/4 cups/ 300 ml

Allergy information for Low-Carb Chilled Cucumber Soup

✔  Gluten free
✔  Dairy free
✔  Egg free
✔  Nut free
✔  Nightshade free
✔  Pork free
✔  Coconut free
✔  Fish free
✔  Shellfish free
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Nutritional values (per serving, 1 1/4 cups/ 300 ml)

Net carbs4.6 grams
Protein2.4 grams
Fat25.7 grams
Calories266 kcal

Calories from carbs 7%, protein 4%, fat 89%

Total carbs9.5 gramsFiber4.9 gramsSugars3 gramsSaturated fat3.6 gramsSodium303 mg(13% RDA)Magnesium41 mg(10% RDA)Potassium518 mg(26% EMR)

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)


  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. Low-Carb Chilled Cucumber Soup
  2. Place the cucumbers and water into a blender. Low-Carb Chilled Cucumber Soup
  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. Low-Carb Chilled Cucumber Soup
  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. Low-Carb Chilled Cucumber Soup
  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. Low-Carb Chilled Cucumber Soup
  7. To store, keep refrigerated (without the topping) for up to 5 days. Low-Carb Chilled Cucumber Soup

Ingredient nutritional breakdown (per serving, 1 1/4 cups/ 300 ml)

Net carbsProteinFatCalories
Cucumber, fresh
1.9 g0.8 g0.2 g16 kcal
Avocado, fresh
0.9 g1 g7.3 g80 kcal
Garlic, fresh
0.3 g0.1 g0 g1 kcal
Spring onion, scallion, green onion, fresh
0.4 g0.2 g0 g3 kcal
Lime juice, fresh
0.5 g0 g0 g2 kcal
Basil, fresh
0.1 g0.1 g0 g1 kcal
Water, still
0 g0 g0 g0 kcal
Salt, sea salt
0 g0 g0 g0 kcal
Pepper, black, spices
0 g0 g0 g0 kcal
Olive oil, extra virgin
0 g0 g18 g159 kcal
Cucumber, fresh
0.5 g0.2 g0.1 g4 kcal
Total per serving, 1 1/4 cups/ 300 ml
4.6 g2.4 g25.7 g266 kcal

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Martina Slajerova
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Martina Slajerova

I changed the way I ate in 2011, when I was diagnosed with Hashimoto’s, an autoimmune disease that affects the thyroid. I had no energy, and I found it more and more difficult to maintain a healthy weight.

That’s when I decided to quit sugar, grains, and processed foods, and to start following a whole-foods-based ketogenic approach to food.

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