This cold soup is the definition of hydration and lightness. By combining the subtle sweetness of melon with the watery freshness of cucumber, we get a refreshing starter, ideal for the hottest days of the year. It is a recipe packed with vitamins and minerals that helps detoxify the body. When seasoned with Bonsalt, it enhances the contrast between sweet and salty without adding sodium, making it a perfect option for supporting kidney and cardiovascular health.
Estimated time: 10 minutes
Difficulty: ⭐
Servings: 4 people
Ingredients
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500g melon (Piel de Sapo or Galia type, very ripe)
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2 medium cucumbers
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1 plain yogurt (optional, for extra creaminess)
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The juice of half a lime or lemon
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2 tablespoons extra virgin olive oil (EVOO)
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A few fresh mint or spearmint leaves
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1 teaspoon of Bonsalt
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A pinch of white pepper
Nutrition Analysis and Total Macros
Understanding what we eat is vital. Here is the nutritional breakdown per serving:
| Category | Nutrient / Component | Amount (per serving) | Benefit and Source |
| Macronutrients | Protein | 2.1g | Light contribution |
| Healthy Fats | 5.2g | Cardiovascular health (EVOO) | |
| Carbohydrates | 12.5g | Natural sugars and quick energy | |
| Key Minerals | Potassium (Bonsalt) | 480mg | Fluid and muscle balance |
| Sodium (Bonsalt 0%) | 0.0mg | Blood pressure control | |
| Vitamins and Others | Vitamin C and A | High | Antioxidants and skin health |
| Total Calories | 115 kcal | Detox soup that is very light |
Professional Step-by-Step Preparation
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Preparing the ingredients: Peel the melon, remove the seeds, and cut the flesh into pieces. Peel the cucumbers (you can leave some of the skin on if you want a deeper color) and chop them as well.
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Base mix: Place the melon and cucumber in the blender jug or food processor.
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Flavoring: Add the lime juice, fresh mint leaves, and extra virgin olive oil. If you want a silkier texture, add the plain yogurt at this step.
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Seasoning: Add the white pepper and the teaspoon of Bonsalt
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Emulsion: Blend at full power until smooth and creamy. If it is too thick, you can add a splash of cold water or ice.
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Chilling: It is essential to let it rest in the fridge for at least 1 or 2 hours. This soup should be served very cold so the flavors can settle.
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Serving: Serve in bowls or glasses and garnish with a sprig of mint or a few small cubes of melon and cucumber on top.
Nutritionist Tips
This soup is an outstanding source of water and potassium, essential for fighting fluid retention. By using Bonsalt , we eliminate the sodium that is usually present in processed soups, allowing the body to maintain an optimal electrolyte balance. Mint not only adds freshness, but also helps improve digestion after a meal.
It is the perfect recipe to enjoy an original, healthy, and refreshing starter with your friends or family!
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