Cantaloupe Berry Soup

Vegetarian
Gluten Free
Health score
35%
Cantaloupe Berry Soup
10 min.
4
172kcal

Suggestions


Indulge in a refreshing and vibrant Cantaloupe Berry Soup that’s perfect for any occasion! This delightful dish combines the natural sweetness of ripe cantaloupe with the tartness of juicy blackberries and raspberries, creating a harmonious balance of flavors that is sure to tantalize your taste buds. Whether you’re looking for a light starter, a delightful snack, or a unique twist for your antipasti spread, this vegetarian and gluten-free soup is an excellent choice.

With a quick preparation time of just 10 minutes, this recipe is not only simple but also healthy, clocking in at only 172 calories per serving. The creamy dollop of nonfat Greek yogurt adds a rich texture, complemented by a hint of honey and the freshness of chopped mint leaves. The result is a beautiful presentation that is as pleasing to the eye as it is to the palate.

This Cantaloupe Berry Soup serves four, making it ideal for a small gathering or an intimate dinner. Enjoy it chilled for a refreshing summer treat or serve it as a unique starter to impress your guests. Dive into this delightful burst of flavors and elevate your culinary experience with this easy and nutritious recipe!

Ingredients

  • cup blackberries 
  • lbs cantaloupe cut in chunks
  •  mint leaves fresh chopped
  • tablespoon honey 
  • 0.3 cup nonfat greek yogurt 
  • cup raspberries 

Equipment

  • bowl
  • blender

Directions

  1. Whirl cantaloupe in a blender until smooth. Stir in mint, then divide among 4 small bowls. Top each bowl with equal amounts of raspberries and blackberries.
  2. Mix yogurt and honey together, then dollop 1 tbsp. onto each soup.

Nutrition Facts

Calories172kcal
Protein10.64%
Fat4.99%
Carbs84.37%

Properties

Glycemic Index
42.69
Glycemic Load
19.97
Inflammation Score
-10
Nutrition Score
18.126521815424%

Flavonoids

Cyanidin
49.71mg
Petunidin
0.09mg
Delphinidin
0.4mg
Malvidin
0.04mg
Pelargonidin
0.46mg
Peonidin
0.11mg
Catechin
13.73mg
Epigallocatechin
0.17mg
Epicatechin
2.73mg
Epigallocatechin 3-gallate
0.41mg
Eriodictyol
0.62mg
Hesperetin
0.2mg
Apigenin
0.11mg
Luteolin
2.43mg
Kaempferol
0.35mg
Myricetin
0.24mg
Quercetin
1.64mg

Nutrients percent of daily need

Calories:171.73kcal
8.59%
Fat:1.05g
1.61%
Saturated Fat:0.2g
1.27%
Carbohydrates:39.87g
13.29%
Net Carbohydrates:33.12g
12.04%
Sugar:34.61g
38.45%
Cholesterol:0.63mg
0.21%
Sodium:108.05mg
4.7%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:5.03g
10.06%
Vitamin A:11677.77IU
233.56%
Vitamin C:53.16mg
64.44%
Manganese:0.6mg
30.09%
Fiber:6.75g
27%
Copper:0.39mg
19.31%
Potassium:669.46mg
19.13%
Vitamin K:18.65µg
17.76%
Folate:66.19µg
16.55%
Magnesium:61.11mg
15.28%
Vitamin B3:2.84mg
14.2%
Zinc:1.91mg
12.76%
Vitamin B1:0.19mg
12.53%
Selenium:7.27µg
10.38%
Iron:1.86mg
10.31%
Phosphorus:93.12mg
9.31%
Vitamin B2:0.16mg
9.12%
Vitamin B6:0.18mg
8.76%
Calcium:67.61mg
6.76%
Vitamin B5:0.61mg
6.07%
Vitamin E:0.85mg
5.69%
Vitamin B12:0.09µg
1.46%
Source:My Recipes