Chilled Melon and Cucumber Soup
Kefir gives this soup a pleasant acidity, and its lactic acid bacteria has a positive influence on the gut flora. Honeydew melon and spring onions provide a lot of beta-carotene as well.
This low-calorie soup is very suitable as an appetizer before a substantial main course. This recipe is light and is guaranteed not to be heavy on the stomach.
(Percentage of daily recommendation)
| Calorie | 171 cal. | (8 %) | ||
| Protein | 15 g | (15 %) | ||
| Fat | 3 g | (3 %) | ||
| Carbohydrates | 18 g | (12 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3 g | (10 %) |
| Vitamin A | 0.6 mg | (75 %) | ||
| Vitamin D | 0.5 μg | (3 %) | ||
| Vitamin E | 2.2 mg | (18 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 5.1 mg | (43 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 83 μg | (28 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 11.4 μg | (25 %) | ||
| Vitamin B₁₂ | 1.1 μg | (37 %) | ||
| Vitamin C | 71 mg | (75 %) | ||
| Potassium | 1,004 mg | (25 %) | ||
| Calcium | 266 mg | (27 %) | ||
| Magnesium | 77 mg | (26 %) | ||
| Iron | 2.6 mg | (17 %) | ||
| Iodine | 54 μg | (27 %) | ||
| Zinc | 2 mg | (25 %) | ||
| Saturated fatty acids | 1.4 g | |||
| Uric acid | 119 mg | |||
| Cholesterol | 73 mg |
Preparation steps
Rinse the cucumbers, peel and cut in half lengthwise. Remove the seeds with a spoon. Cut cucumbers into coarse pieces.
Halve and seed melon.
Cut out half of the flesh with a melon baller into balls, cover and refrigerate. Scrape out the rest of flesh with a spoon and reserve.
Rinse, trim and cut scallions into large pieces.
Rinse cilantro, shake dry and coarsely chop the leaves. Squeeze lemon.
Combine cucumbers, scallions, reserved melon flesh and cilantro together with 2 tablespoons of lemon juice, kefir and salt and pepper to taste. Puree with an immersion blender.
Cut the chile pepper in half lengthwise, remove the seeds, rinse and cut very finely. Place the pieces of chile pepper in the soup.
Freeze the soup for about 45 minutes, stirring frequently. Rinse chives, shake dry, and cut into 3/4-inch long pieces. To serve the soup, place in iced bowls. Sprinkle the shrimp, melon balls and chives over the soup.