Light And Refreshing

Cold Tomato Melon Soup

5
Average: 5 (2 votes)
(2 votes)
Cold Tomato Melon Soup

Cold Tomato Melon Soup - Wonderful cooling down for hot days. Photo: Iris Lange-Fricke

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Health Score:
9,2 / 10
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 50 min.
Ready in
Calories:
130
calories
Calories

Healthy, because

Even smarter

Nutritional values

This refreshing summer soup is packed with lycopene from the tomatoes, a powerful antioxidant which helps protect the body's cells against free radical damage.

If you like, you can also prepare this soup with other types of melon, such as honey melon or galia melon.

1 serving contains
(Percentage of daily recommendation)
Calorie130 kcal(6 %)
Protein3 g(3 %)
Fat6 g(5 %)
Carbohydrates16 g(11 %)
Sugar added0 g(0 %)
Roughage3.4 g(11 %)
Vitamin A0.4 mg(50 %)
Vitamin D0 μg(0 %)
Vitamin E3 mg(25 %)
Vitamin K13.2 μg(22 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.2 mg(18 %)
Niacin2.1 mg(18 %)
Vitamin B₆0.4 mg(29 %)
Folate68 μg(23 %)
Pantothenic acid2.1 mg(35 %)
Biotin11 μg(24 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C86 mg(91 %)
Potassium585 mg(15 %)
Calcium53 mg(5 %)
Magnesium35 mg(12 %)
Iron1.1 mg(7 %)
Iodine4 μg(2 %)
Zinc0.5 mg(6 %)
Saturated fatty acids0.9 g
Uric acid44 mg
Cholesterol0 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
14 ounces Beefsteak tomato
½ Cantaloupe
1 small chile pepper
6 ounces small Bell pepper
1 tablespoon Lime juice
16 ounces Tomato juice
salt
peppers
2 scallions
4 stalks mint
4 teaspoons olive oil
How healthy are the main ingredients?
saltmintolive oil
Preparation

Kitchen utensils

1 Blender

Preparation steps

1.

Clean, wash and dice the tomatoes. Cut melon in half, remove seeds, peel and dice the flesh, put some aside. Halve chili pepper lengthwise, remove seeds, wash and chop. Halve the pepper, remove the seeds, wash and chop into cubes.

2.

Put the tomatoes, melon, half of the pepper cubes and chilli with lime and tomato juice in a blender and puree until a soup-like consistency is obtained, add some water if necessary. Season everything with salt and pepper and put in a cool place for about 30 minutes.

3.

In the meantime, clean and wash the spring onions and cut them into fine rings. Wash mint, shake dry, pluck leaves and chop coarsely.

4.

Divide the soup into 4 bowls, sprinkle with spring onions, remaining diced peppers, melon and mint, drizzle 1 teaspoon of oil on each.