Active time: 15 minutes Total time: 1 hour, 15 minutes
When you blend cucumbers with silken tofu, tahini and olive oil, you get a creamy, protein-rich, chilled soup that’s great for a light lunch or as a starter for a dinner party. For the best flavor, let the soup chill for at least 1 hour, and up to 2 days, to allow the flavors to bloom and meld.
RD tip: This soup is a great way to get healthy fats from tahini and olive oil. The cucumbers provide hydration. Because of the high water and fat content, it works nicely to fill you up so you feel satisfied. Pair it with a main protein like chicken or fish for a filling and complete meal.
Green Cucumber Gazpacho
- 2 large English cucumbers, chopped
- 3/4 cup (120g) sweet onion, chopped (such as Walla Walla or Vidalia)
- 1/4 cup (5g) Italian parsley leaves, loosely packed
- 1 small garlic clove, green sprout in center discarded, if present
- Zest and juice of 1 lime
- 1/2 cup (3 ounces/85g) silken tofu
- 2 tablespoons tahini
- 2 tablespoons olive oil
- 1/2 teaspoon salt
- 1/2 cup (57g) cherry tomatoes, chopped
- 1/4 cup (4g) fresh dill, chopped and loosely packed
- Black pepper, to taste
Finely chop about 1/4 cup of the cucumbers and set aside for garnish. Combine remaining cucumbers and all of the onions, parsley, garlic, lime juice and zest in a blender. Add the tofu, tahini and salt, and blend until smooth. (You may need to stop the blender and stir with a wooden spoon occasionally to get the ingredients moving if you don’t have a high-powered blender.) With the blender running and the lid ajar, slowly drizzle the olive into the blender.
Pour the soup into an airtight container, cover, and chill for at least 1 hour and up to 2 days. Cover and refrigerate garnishes.
When ready to serve, stir soup thoroughly with a whisk and divided equally among 4 shallow soup bowls. Garnish with the reserved cucumber, tomatoes and dill. Season with freshly ground black pepper, to taste. Serve cold.
Serves: 4 | Serving Size: 1 cup soup, plus 3 tablespoons garnish
Nutrition (per serving): Calories: 171; Total Fat: 13g; Saturated Fat: 1g; Monounsaturated Fat: 5g; Cholesterol: 0mg; Sodium: 297mg; Carbohydrate: 10g; Dietary Fiber: 2g; Sugar: 9g; Protein: 6g
Discover hundreds of healthy recipes — from high protein to low carb — via “Recipe Discovery” in the MyFitnessPal app.