Chilled Mango and Cucumber Soup

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
13%
Chilled Mango and Cucumber Soup
45 min.
7
49kcal

Suggestions


Welcome to a refreshing culinary experience with our Chilled Mango and Cucumber Soup, a delightful blend of fruity sweetness and crisp coolness. Perfect for those warm days when you want something light yet satisfying, this vegan and gluten-free soup is bursting with vibrant flavors and nutrients. Imagine a smooth, creamy texture enhanced by the subtle crunch of fresh cucumbers and the tropical allure of ripe mangoes. It's not just a soup; it's an experience!

In just 45 minutes, you can whip up this deliciously cool dish that serves seven people, making it ideal for family gatherings, picnics, or as an elegant starter for dinner parties. Each bowl offers a mere 49 calories, allowing you to indulge guilt-free while savoring the symphony of flavors that lime juice and cilantro bring to life. The combination of juicy mangoes, refreshing cucumbers, and zesty lime makes this soup a true celebration of summer.

Whether you're looking for a light antipasto, a snack to beat the heat, or a unique starter to impress your guests, this Chilled Mango and Cucumber Soup is the perfect choice. So, gather your ingredients, don your apron, and let’s create a dish that not only pleases the palate but also showcases the beauty of plant-based cooking. You’ll love every spoonful!

Ingredients

  •  cucumbers seedless
  • tablespoons cilantro leaves fresh chopped
  • tablespoons juice of lime fresh to taste
  •  mangoes pitted peeled
  • tablespoons onion red finely chopped

Equipment

  • bowl
  • blender

Directions

  1. Finely chop 1 mango and 1 cucumber and set aside. Coarsely chop remaining mango and cucumber and purée with 1/4 cup water in a blender until almost smooth.
  2. Transfer to a bowl and stir in finely chopped mango and cucumber, onion, lime juice, and 2 cups cold water.
  3. Place bowl in a larger bowl of ice and cold water and stir until cool.
  4. Just before serving, stir in cilantro and 1 1/4 teaspoons salt.
  5. ·Soup can also be chilled in the refrigerator until cold, but it will take about 2 hours.

Nutrition Facts

Calories49kcal
Protein7.86%
Fat6.16%
Carbs85.98%

Properties

Glycemic Index
17.96
Glycemic Load
4.38
Inflammation Score
-6
Nutrition Score
5.3960869597352%

Flavonoids

Cyanidin
0.06mg
Delphinidin
0.01mg
Pelargonidin
0.01mg
Catechin
1.02mg
Eriodictyol
0.14mg
Hesperetin
0.58mg
Naringenin
0.02mg
Apigenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
0.21mg
Kaempferol
0.06mg
Myricetin
0.04mg
Quercetin
0.96mg

Nutrients percent of daily need

Calories:49.12kcal
2.46%
Fat:0.37g
0.57%
Saturated Fat:0.07g
0.42%
Carbohydrates:11.67g
3.89%
Net Carbohydrates:10.02g
3.64%
Sugar:9.58g
10.64%
Cholesterol:0mg
0%
Sodium:2.66mg
0.12%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:1.07g
2.13%
Vitamin C:26.55mg
32.18%
Vitamin A:712.65IU
14.25%
Folate:38.96µg
9.74%
Vitamin K:9.07µg
8.63%
Fiber:1.65g
6.59%
Potassium:230.31mg
6.58%
Copper:0.13mg
6.51%
Vitamin B6:0.12mg
6.09%
Manganese:0.11mg
5.35%
Magnesium:17.17mg
4.29%
Vitamin E:0.58mg
3.84%
Vitamin B5:0.34mg
3.36%
Vitamin B1:0.05mg
3.12%
Phosphorus:28.48mg
2.85%
Vitamin B2:0.05mg
2.72%
Vitamin B3:0.44mg
2.21%
Calcium:20.47mg
2.05%
Iron:0.3mg
1.67%
Zinc:0.21mg
1.41%
Source:Epicurious