Guilt-Free Delicacy

Chilled Cucumber Soup

with Salmon Tartare
4.666665
Average: 4.7 (6 votes)
(6 votes)
Chilled Cucumber Soup

Chilled Cucumber Soup - Hot favorite, served cold: a delicate classic with a new kick

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Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 1 hr 30 min.
Ready in
Calories:
358
calories
Calories

Healthy, because

Even smarter

Nutritional values

Salmon provides a large portion of omega-3 fatty acids which are good for the heart and blood vessels. Additionally, this recipe includes the entire daily ration of bone-strengthening vitamin D. Thanks to the milk, this recipe also contains calcium.

You can enjoy this fine iced cucumber soup as a starter, snack, or a light main course. To make it more filling and add more fiber, serve a whole wheat baguette on the side. 

1 serving contains
(Percentage of daily recommendation)
Calorie358 kcal(17 %)
Protein25 g(26 %)
Fat20 g(17 %)
Carbohydrates17 g(11 %)
Sugar added0 g(0 %)
Roughage2 g(7 %)
Vitamin A0.2 mg(25 %)
Vitamin D16.4 μg(82 %)
Vitamin E3.4 mg(28 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.4 mg(36 %)
Niacin12.8 mg(107 %)
Vitamin B₆1 mg(71 %)
Folate73 μg(24 %)
Pantothenic acid2 mg(33 %)
Biotin14.1 μg(31 %)
Vitamin B₁₂3.2 μg(107 %)
Vitamin C17 mg(18 %)
Potassium834 mg(21 %)
Calcium250 mg(25 %)
Magnesium86 mg(29 %)
Iron2.7 mg(18 %)
Iodine48 μg(24 %)
Zinc2.1 mg(26 %)
Saturated fatty acids4.4 g
Uric acid191 mg
Cholesterol43 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
1 Cucumber (about 14 ounce)
½ lemon
1 ounce Pickled ginger
1 cup Buttermilk
1 tablespoon olive oil
salt
peppers
1 tablespoon black Sesame seeds
½ small Red onion
7 ounces very fresh Salmon (sushi-grade)
2 teaspoons sesame oil
½ bunch Chives
How healthy are the main ingredients?
Cucumberlemonolive oilsaltSesame seedsSalmon
Preparation

Kitchen utensils

1 Small skillet, 1 Bowl, 1 Small plate, 1 Measuring cups, 1 Cutting board, 1 Large knife, 1 Tablespoon, 1 Teaspoon, 1 Immersion blender, 1 deep bowl, 1 Peeler, 1 Citrus juicer, 1 Small knife

Preparation steps

1.
Chilled Cucumber Soup preparation step 1

Peel the cucumber, cut off the ends and then halve the cucumber lengthwise.

2.
Chilled Cucumber Soup preparation step 2

Use a spoon to remove seeds from cucumber. Chop the cucumber into large chunks. Squeeze juice from the lemon. Drain the pickled ginger.

3.
Chilled Cucumber Soup preparation step 3

Combine diced cucumber with the buttermilk, olive oil, pickled ginger, and 1 tablespoon lemon juice in a large pitcher, then season with salt and pepper. Puree with an immersion blender until very smooth and refrigerate until well chilled, 1-2 hours.

4.
Chilled Cucumber Soup preparation step 4

Toast the sesame seeds in a small dry skillet. Place on a plate and let cool. Peel the onion and mince.

5.
Chilled Cucumber Soup preparation step 5

Rinse the salmon and pat dry  Slice the salmon into narrow strips, then cut the strips into small pieces. Place salmon in a bowl.

6.
Chilled Cucumber Soup preparation step 6

Rinse the chives, shake dry and cut into thin slices diagonally. Add onion, chives, seame seeds and sesame oil to salmon and season with salt, pepper and lemon juice. Pour the chilled cucumber soup into bowls and top with salmon tartare. Serve immediately.