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Chilled Cucumber and Yogurt Soup with Blueberries

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Average: 5 (3 votes)
(3 votes)
Chilled Cucumber and Yogurt Soup with Blueberries
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Health Score:
95 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 1 hr 30 min.
Ready in
Calories:
330
calories
Calories

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.

1 each contains
(Percentage of daily recommendation)
Calorie330 cal.(16 %)
Protein12 g(12 %)
Fat24 g(21 %)
Carbohydrates16 g(11 %)
Sugar added0 g(0 %)
Roughage3.7 g(12 %)
Vitamin A0.2 mg(25 %)
Vitamin D0.1 μg(1 %)
Vitamin E5.2 mg(43 %)
Vitamin K23.9 μg(40 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.5 mg(45 %)
Niacin3.1 mg(26 %)
Vitamin B₆0.3 mg(21 %)
Folate57 μg(19 %)
Pantothenic acid1.2 mg(20 %)
Biotin15.6 μg(35 %)
Vitamin B₁₂0.9 μg(30 %)
Vitamin C27 mg(28 %)
Potassium681 mg(17 %)
Calcium315 mg(32 %)
Magnesium61 mg(20 %)
Iron1.3 mg(9 %)
Iodine15 μg(8 %)
Zinc1.6 mg(20 %)
Saturated fatty acids6.8 g
Uric acid34 mg
Cholesterol22 mg
Complete sugar15 g

Ingredients

for
4
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
How healthy are the main ingredients?
BlueberryWalnutDillolive oilCucumbersalt

Preparation steps

1.

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.

2.

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.

3.

Rinse and dry the blueberries. Halve some of the blueberries if you'd like. Coarsely chop the walnuts.

4.

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.