Creamy Cucumber Soup


There's no reason to only eat cucumbers raw—they are wonderful sautéed then pureed with avocado for a silky cucumber soup that's good warm or cold.

Prep Time:
15 mins
Cook Time:
20 mins
Total Time:
35 mins
4 servings, about 1 cup each

Is Cucumber Soup Healthy?

Cucumbers are packed with antioxidants that can help improve skin health and lower inflammation. Low in calories and high in fiber, cucumbers are a hydrating and tasty ingredient that can be beneficial to your health. Our recipe for cucumber soup also includes avocado, which has several health benefits. From keeping your heart healthy to helping you lose weight, avocados are a healthy addition to your diet.

How Long Does Cucumber Soup Last?

Cucumber soup can be stored in an airtight container and refrigerated for up to 4 hours.

Additional reporting by Jan Valdez


  • 1 tablespoon extra-virgin olive oil

  • 2 cloves garlic, minced

  • 1 small onion, diced

  • 1 tablespoon lemon juice

  • 4 cups peeled, seeded and thinly sliced cucumbers, divided

  • 1 1/2 cups vegetable broth, or reduced-sodium chicken broth

  • ½ teaspoon salt

  • ¼ teaspoon freshly ground pepper

  • Pinch of cayenne pepper

  • 1 avocado, diced

  • ¼ cup chopped fresh parsley, plus more for garnish

  • ½ cup low-fat plain yogurt


  1. Heat oil in a large saucepan over medium-high heat. Add garlic and onion; cook, stirring occasionally, until tender, 1 to 4 minutes. Add lemon juice and cook for 1 minute. Add 3 3/4 cups cucumber slices, broth, salt, pepper and cayenne; bring to a simmer. Reduce heat and cook at a gentle simmer until the cucumbers are soft, 6 to 8 minutes.

  2. Transfer the soup to a blender. Add avocado and parsley; blend on low speed until smooth. (Use caution when pureeing hot liquids.) Pour into a serving bowl and stir in yogurt. Chop the remaining 1/4 cup cucumber slices. Serve the soup warm or refrigerate and serve it chilled. Just before serving, garnish with the chopped cucumber and more chopped parsley, if desired.

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Nutrition Facts (per serving)

169 Calories
12g Fat
14g Carbs
4g Protein
Nutrition Facts
Servings Per Recipe 4
Serving Size about 1 cup
Calories 169
% Daily Value *
Total Carbohydrate 14g 5%
Dietary Fiber 5g 18%
Total Sugars 6g
Protein 4g 8%
Total Fat 12g 15%
Saturated Fat 2g 10%
Cholesterol 2mg 1%
Vitamin A 879IU 18%
Vitamin C 17mg 19%
Folate 71mcg 18%
Sodium 494mg 21%
Calcium 99mg 8%
Iron 1mg 6%
Magnesium 39mg 9%
Potassium 536mg 11%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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