Chilled Cucumber and Yogurt Soup with Blueberries
Healthy, because
Even smarter
Nutritional values
This cold soup is great for your stomach due to the lactic acid bacteria from the yogurt. They make the yogurt digestible, protect mucous membranes, and promote a healthy intestinal flora. As cucumbers consist of a lot of water, they help to reach the daily fluid target and let the skin shine.
Instead of walnuts, other nuts or kernels can also be used to round off the dish. If the soup is to be served a few hours later, we recommend adding the blueberries just before serving to avoid discolouring the soup.
(Percentage of daily recommendation)
| Calorie | 330 cal. | (16 %) | ||
| Protein | 12 g | (12 %) | ||
| Fat | 24 g | (21 %) | ||
| Carbohydrates | 16 g | (11 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.7 g | (12 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 5.2 mg | (43 %) | ||
| Vitamin K | 23.9 μg | (40 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 3.1 mg | (26 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 57 μg | (19 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 15.6 μg | (35 %) | ||
| Vitamin B₁₂ | 0.9 μg | (30 %) | ||
| Vitamin C | 27 mg | (28 %) | ||
| Potassium | 681 mg | (17 %) | ||
| Calcium | 315 mg | (32 %) | ||
| Magnesium | 61 mg | (20 %) | ||
| Iron | 1.3 mg | (9 %) | ||
| Iodine | 15 μg | (8 %) | ||
| Zinc | 1.6 mg | (20 %) | ||
| Saturated fatty acids | 6.8 g | |||
| Uric acid | 34 mg | |||
| Cholesterol | 22 mg | |||
| Complete sugar | 15 g |
Ingredients
- Ingredients
- 1 Cucumber
- 1 handful Dill
- 25 ozs Yogurt (0.1% fat)
- 5 ozs milk
- 2 Tbsps olive oil
- 3 Tbsps lemon juice
- salt
- freshly ground peppers
- 6 ozs Blueberries
- 2 ozs Walnut
Preparation steps
Rinse the cucumber, halve lengthwise, and cut 4 thin slices for garnish. Coarsely chop 1/3 of the remaining cucumber. Julienne the rest of the remaining cucumber. Rinse and dry the dill. Remove the leaves and finely chop.
Puree the coarsely chopped cucumber with the yogurt and the milk. Mix in the olive oil, lemon juice, julienned cucumbers, and the dill. Season to taste with salt and pepper, and refrigerate the soup for at least 1 hour.
Rinse and dry the blueberries. Halve some of the blueberries if you'd like. Coarsely chop the walnuts.
Mix half of the berries into the soup. Adjust the seasoning if necessary, and transfer into soup bowls. Sprinkle the soup with the remaining berries and the walnuts. Garnish the soup with the cucumber slices and some dill, and serve.
