07/03/2012 04:06 EDT | Updated 09/02/2012 05:12 EDT

Chilled cucumber, apple and mint soup perfect starter for summer meal

This quick and easy no-cook soup is a perfect complement to summer dining. This refreshing and tasty chilled soup is enhanced with a touch of cream and balanced by its yogurt base.

Chilled Mint Soup

2 English cucumbers (each about 375 g/12 oz)

2 Granny Smith apples or other tart apples, cut into chunks

15 ml (1 tbsp) finely chopped peeled ginger root

20 fresh mint leaves

500 ml (2 cups) plain 2 per cent yogurt

125 ml (1/2 cup) 35 per cent whipping cream

15 ml (1 tbsp) lemon juice

5 ml (1 tsp) salt


50 ml (1/4 cup) thinly sliced onions

Using a vegetable peeler, peel skin off cucumbers. Cut cucumbers in half lengthwise. Using a teaspoon, scrape out all the seeds in the centre. Discard seeds and skin. Cut cucumbers into chunks.

In a blender, in batches if necessary, combine cucumbers, apples, ginger and mint leaves and puree until smooth. If necessary, stop blender to scrape down ingredients from sides of blender.

Add yogurt and cream and puree until soup is homogenized. Add lemon juice and salt and puree to mix. Pour into a bowl, cover and refrigerate for at least 2 hours until chilled. Prior to serving, chill 6 serving bowls in the fridge.

Stir soup to blend. Pour soup into chilled bowls and sprinkle sliced green onions over top of each serving.

Makes 6 servings.

Nutrition information per serving: 154 calories; 5 g protein; 15 g carbohydrate; 9 g fat; 1.4 g fibre, 454 mg sodium.


— You can use a hand-held immersion blender in a tall container to puree the soup instead of using an upright blender, although the soup won't be as smooth.

— This soup stores well in the fridge for two to three days. Give it a quick stir before serving.

Source: Dairy Farmers of Canada.