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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!
Hands-on Overall
Serving size 1 1/4 cups/ 300 ml
Nutritional values (per 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)
Instructions
- 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.
- Place the cucumbers and water into a blender.
- 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.
- 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.
- When ready to serve, thinly slice the remaining cucumber. You can use a knife or a slicing blade in your food processor.
- 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.
- To store, keep refrigerated (without the topping) for up to 5 days.
Ingredients
- 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
- 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.
- Place the cucumbers and water into a blender.
- 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.
- 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.
- When ready to serve, thinly slice the remaining cucumber. You can use a knife or a slicing blade in your food processor.
- 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.
- To store, keep refrigerated (without the topping) for up to 5 days.
Nutrition (per serving, 1 1/4 cups/ 300 ml)
Calories266kcal
Net Carbs4.6g
Carbohydrates9.5g
Protein2.4g
Fat25.7g
Saturated Fat3.6g
Fiber4.9g
Sugar3g
Sodium303mg
Magnesium41mg
Potassium518mg
Detailed nutritional breakdown (per 1 1/4 cups/ 300 ml)
| Total per 1 1/4 cups/ 300 ml |
| 4.6 g | 2.4 g | 25.7 g | 266 kcal |
| Cucumber, fresh |
| 1.9 g | 0.8 g | 0.2 g | 16 kcal |
| Avocado, fresh |
| 0.9 g | 1 g | 7.3 g | 80 kcal |
| Garlic, fresh |
| 0.3 g | 0.1 g | 0 g | 1 kcal |
| Spring onion, scallion, green onion, fresh |
| 0.4 g | 0.2 g | 0 g | 3 kcal |
| Lime juice, fresh |
| 0.5 g | 0 g | 0 g | 2 kcal |
| Basil, fresh |
| 0.1 g | 0.1 g | 0 g | 1 kcal |
| Water, still |
| 0 g | 0 g | 0 g | 0 kcal |
| Salt, sea salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Pepper, black, spices |
| 0 g | 0 g | 0 g | 0 kcal |
| Olive oil, extra virgin |
| 0 g | 0 g | 18 g | 159 kcal |
| Cucumber, fresh |
| 0.5 g | 0.2 g | 0.1 g | 4 kcal |
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