Avocado Soup with Cucumber Relish and Farmer’s Market Soup

These two summer soup recipes are healthy, refreshing options for a hot summer day.

The hot, humid Ohio summer days are perfect for soup...COLD soup that is!

Cold soups are generally easy and quick to make and can definitely be modified to accommodate individual dietary restrictions or special diets. And now that farmer’s markets are in full swing, it’s a great time to load up on locally grown vegetables and fruits and experiment with cold soup recipes. Following are a couple of recipes that are healthy, refreshing options for a hot summer day and include suggestions on making them for raw or vegan diets.

 

Avocado Soup with Cucumber Relish (makes 3-4 servings)

Prep time: approximately 20 minutes

Ingredients:

  • 3 large avocados
  • 2 large English cucumbers
  • ½ cup fresh cilantro, chopped
  • 1 clove garlic
  • Juice from 1 large lime
  • ½ cup of water
  • 1 tablespoon of cold pressed olive oil (cold pressed is only necessary for a raw diet)
  • 1 5.3 ounce container of plain Greek yogurt OR ½ cup sour cream (can be excluded for raw or vegan diets)
  • ½ teaspoon sea salt
  • Dash of white pepper

If you’re not eating raw consider adding a dash of hot sauce and use vegetable broth in place of the water for a little extra flavor. 

Combine all ingredients in a food processor or blender and process until smooth. Refrigerate for 1 hour. Soup may thicken as it chills, so add water as needed and adjust seasonings.

Cucumber Relish

  • 1 medium English cucumber
  • 2 tablespoons fresh cilantro, chopped
  • 2 teaspoons rice vinegar (use apple cider vinegar for a raw diet)
  • 1 teaspoon sugar (use a sugar substitute such as stevia, palm sugar, unpasteurized and unfiltered honey, etc. for a raw diet)

Combine all ingredients in a small bowl and let marinate while the soup is refrigerating. When the soup is ready to serve drain the liquid off the relish. Garnish the soup with a dollop of sour cream, the cucumber relish, a lime wedge, a slice of avocado and/or cilantro sprigs.

Farmer’s Market (aka Gazpacho) Soup (makes 3-4 servings)

Prep time: Approximately 20 minutes

Consider scouring local farmer’s markets for your favorite or unusual vegetables to add to your Gazpacho recipe. Remember to pick up some fresh herbs and microgreens for garnish!

  • 6 ripe tomatoes
  • ½ large English cucumber, cut into chunks
  • 1 green bell pepper, cut into chunks (consider using a variety of colored peppers for added visual interest)
  • 1 clove garlic
  • ¼ chopped onion
  • 1 cup water
  • 1 tablespoon of cold pressed olive oil (cold pressed is only necessary for a raw diet)
  • 2 tablespoons sherry vinegar (use apple cider vinegar for a raw diet)
  • Sea salt to taste

If you’re not eating raw consider adding a dash of hot sauce and use vegetable broth in place of the water for a little extra flavor. 

Combine all ingredients in a food processor or blender and process until coarsely pureed. Refrigerate until chilled. Garnish with fresh herbs and/or microgreens such as sunflower, radish or pea shoots. Serve with your favorite crusty bread.

These are versatile enough to serve at your family picnic table or dressed up with a nice garnish and served as first course at a dinner party. They can even be used as dips or dressings…the avocado soup would be great on fish tacos for instance. Be sure to look up cold soup recipes using fruit too; watermelon soup is especially popular!

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Susan Vander Maas is a graduate of Ohio State University/ATI Wooster. She is co-owner of Doc’s Deli, established in 2007.