High-Protein Creamy Cucumber Soup Recipe Is Nutrition In a Bowl (6 Ingredients) High Protein Recipes Soups Lunch Menopause Recipes Vegetarian Vegetables Gluten-free Mediterranean Diet Recipes

I’ve not made many cold soups before, but now I’m a huge fan! This delicious cold and savory cucumber soup recipe comes together so easily and uses the middle Eastern spice called sumac that adds a bit of a tart to this creamy cold soup. 

To make this high-protein cold soup recipe that's perfect for a hot summer day, you will need only a short list of ingredients: cucumbers, plain yogurt, water, fresh herbs like parsley, basil, dill and mint, walnuts, golden raisins, sumac and kosher salt. The only cooking involved in this gluten-free recipe is toasting the nuts up in a skillet for a few minutes.

If you're wondering what sumac is, it is a ground spice used in Middle Eastern cooking. The spice is crimson in color and has smoky, citrusy and floral notes. It's used in many dishes in the Middle East and on the table as a condiment in Iran. You'll find it in fattoush, a Lebanese salad and in muhammara dip. Not only do you get to experience the citrusy flavor of sumac in this soup recipe, but also get the health benefits of cucumbers, the health benefits of walnuts and the health benefits of yogurt.

Photo credit (all photos): Jan Mostrom

If you don’t have sumac, you can substitute 1/2 to 1 tablespoon fresh lemon juice or vinegar or a bit of lemon zest. Taste and adjust to the level of tartness you prefer.

Cooking Note: Greek yogurt is very thick for this soup, but if that’s what you have, just add more water to get to the consistency you want for the soup.

If you have any leftovers, this low-calorie, Mediterranean-inspired cucumber soup stores well in the fridge for those busy spring and summer nights.

Cuisine: Mediterranean / American
Prep Time: 15 minutes 
Cook Time: 5 to 10 minutes
Chill Time: 1 hour
Total Time: 1 hour and 25 minutes
Servings: 4

Ingredients

• 3 Persian or 1 English cucumber
• 2 cups whole milk plain yogurt (preferably not Greek yogurt, see Recipe Notes)

• 1 1/2 cups ice water

• 1 cup chopped fresh herbs, such as parsley, basil, dill and/or mint

• 1/2 cup walnuts, split in half
• 1/2 cup golden raisins, split in half

• 3/4 teaspoon sumac, plus more for serving 

Here's how to make it: 

1. Place a skillet on medium-low heat with the walnuts inside and toast for about 5 to 10 minutes. Make sure to mix the nuts every minute or two to avoid burning them. When they are done, transfer to a cutting board and finely chop after they cool a bit.
2. Thinly slice about 1/3 of your cucumber and place to the side. Slice the rest of the cucumber lengthwise in quarters. Scrape out the seeds with a metal spoon and then chop the rest of the cucumbers. Add the yogurt and ice water to a mixing bowl and blend well. Stir in the de-seeded cucumbers, sumac, herbs, half the raisins and half the walnuts. Add a bit of salt and pepper, to taste.
3. Place the soup in the refrigerator for 1 hour or up to 3 days.
4. Serve with the cucumber slices, a sprinkle of raisins, walnuts and sumac.

Recipe cooking times, nutritional information and servings are approximate and provided for your convenience. However, 30Seconds is not responsible for the outcome of any recipe, nor may you have the same results because of variations in ingredients, temperatures, altitude, errors, omissions or cooking/baking abilities. Any nutritional information is provided as a courtesy and it is up to the individual to ascertain accuracy. To ensure image quality, we may occasionally use stock photography.

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