General Medical

Summer Recipes: Chilled & Dilled Cucumber Soup

The expression, “cool as a cucumber,” has some actual significance, since, according to Heinerman’s New Encyclopedia of Fruits and Vegetables, this ancient plant related to melons has a high water content that keeps its inside flesh cool in the hottest weather. tells us that the cucumber is low in calories with no saturated fats or cholesterol; a good source of potassium and low in sodium; contains the anti-oxidants carotene, vitamin C, vitamin A; has a surprisingly high amount of vitamin K (playing a potential role in bone strength), and because of the cuke’s mild diuretic property, helps in checking weight gain and high blood pressure. Finally, since the skins are a good source of dietary fiber, I buy only organic cucumbers so I can incorporate the skins into my recipes.


UntitledChilled & Dilled Cucumber Soup

Utensils: Cutting board and knife, blender or food processor, bowls for serving.
Prep. Time: approximately 15 minutes
Cooking Time: NONE!


One large, organic English* cucumber, washed and chopped coarsely to equal about 2 cups
½ cup plain yogurt (I prefer organic)
½ c. water (more or less depending on your preference for thicker or thinner soup)
2-3 sprigs fresh dill, washed and de-stemmed
salt and pepper to taste
1-2 pinches cayenne pepper (optional)
raw sunflower or pumpkin seeds for topping
one basil leaf, parsley, or mint leaf for garnish (optional)
* English cucumbers have tinier seeds and tend to be less bitter than regular cucumbers.


  1. Place chopped cucumber, yogurt and water in food processor or blender and puree until smooth. (Option: Keep a few pieces to add to the soup for a chunkier soup.) Add more water for thinner soup or more yogurt for thicker soup.
  2. Add dill, salt and peeper, and cayenne pepper and blend again.
  3. Add extra chunks if you chose option in #1.) Spoon into bowls (4 small or 2 large). Sprinkle with sunflower or pumpkin seeds. Add your choice of garnish when serving. Serve chilled.

Variations: 1) For a creamier soup, add one to 1 ½ tablespoons of half-and-half or regular cream to each serving. 2) Instead of cayenne, use curry powder, but it may change the color of the soup.

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  • Joyce Eisenberg July 14, 2015 at 11:53 pm

    Sounds like a great summer soup recipe – an alternative to gazpacho. I look forward to making it.

  • Honey July 10, 2015 at 8:39 am

    Sounds so cool, refreshing and EASY! Gonna go buy the ingredients today!