Creamy Cucumber Soup - 15g Carbs, 5g Fiber
From: Eating Well - May/June 2007
There's no reason to only use cucumbers raw—they are wonderful sauteed then pureed with avocado for a silken-textured soup that's good warm or cold.
Nutrition Profile - -
Diabetes appropriate | Low calorie | Low carbohydrate | Low cholesterol | Low saturated fat | Heart healthy | Healthy weight | High fiber | High potassium
Active Time: 35 minutes
Total Time: 35 minutes
Servings: 4
Serving Size: about 1 cup each
1 Tbsp extra-virgin olive oil
2 cloves garlic, minced
1 small onion, diced
1 Tbsp lemon juice
4 cups peeled, seeded and thinly sliced cucumbers, divided
1 1/2 cups vegetable broth OR reduced-sodium chicken broth
1/2 tsp salt
1/4 tsp freshly ground pepper
Pinch of cayenne pepper
1 avocado, diced
1/4 cup chopped fresh parsley, plus more for garnish
1/2 cup low-fat plain yogurt
1. 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.
2. 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.
Make Ahead Tip: Refrigerate for up to 4 hours.
Servings: 4
Serving Size: about 1 cup each
Nutrition per Serving:
173 Calories, 12g Fat, 2g Sat, 8g Mono, 2mg Cholesterol, 4g Protein,
15g Carbs, 5g Fiber, 494mg Sodium, 544mg Potassium
Nutrition Bonus: Vitamin C (30% daily value), Potassium (16% dv).
1 Carbohydrate Serving
Exchanges: 1 vegetable, 2 fat
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