(The Soup You Didn’t Know You Needed Until Your Face Melted Off)
Right, so not every soup needs to be a steaming bowl of winter comfort. Sometimes, especially after a hot day or a salt-heavy takeaway binge, what your body is really craving is hydration, digestion help, and an excuse to use up that cucumber before it turns to soup on its own in the fridge.
Enter: Hydrating Cucumber & Mint Chilled Soup—your new best friend when your body’s screaming for a cool-down and your gut’s making noises you don’t want to talk about.
This solo-friendly, no-cook wonder blends together cucumber, Greek yoghurt, mint and lemon into a light, silky, surprisingly satisfying soup. It takes less than 5 minutes and makes you feel like you’re recovering from a health retreat in the Greek islands. Which, frankly, is the vibe we’re all chasing.
💧 Why This Soup Works: Hydration with Bonus Gut Love
There are days when your body feels dry from the inside out—too much sun, not enough water, maybe a few too many chips. That’s where this chilled soup shines.
What’s in the bowl:
- Cucumber is over 95% water and packed with natural electrolytes. It helps flush out excess sodium, cools the body, and keeps your cells happy.
- Plain Greek yoghurt brings probiotics to the party—those friendly gut bugs that support digestion and help calm bloating.
- Mint is a natural digestive soother. Plus, it makes everything taste like you’re fancier than you are.
- Lemon brightens up the flavour and boosts vitamin C. It also helps your body absorb calcium from the yoghurt.
- A pinch of salt (yes, really) enhances hydration by helping your body retain fluids when needed.
This soup is refreshing, balancing, and the digestive equivalent of a spa treatment. All without dirtying more than a blender and a bowl.
🧾 Ingredients (Serves 1)
Here’s what you’ll need—most of which you probably already have:
- 1 Lebanese cucumber (peeled if the skin’s tough)
- ½ cup plain Greek yoghurt (go full-fat for creaminess, or light if you prefer)
- ¼ cup cold water
- 1 tbsp fresh mint, chopped
- Squeeze of lemon juice (around 1 tsp)
- Pinch of salt
Optional but recommended:
- A couple of ice cubes if you want it extra cold and slurpable
🥄 Instructions (No Stove, No Worries)
- Roughly chop your cucumber and toss it into a blender or bullet mixer.
- Add yoghurt, water, mint, lemon juice, and salt.
- Blend until smooth. If you’re using ice cubes, throw them in now for an ultra-refreshing texture.
- Chill in the fridge for 10–20 minutes (if you can wait) or serve immediately over ice.
- Taste and adjust. Add a little extra salt or lemon if needed, or a splash more water for a thinner consistency.
Pour into a fancy glass or bowl, top with a sprig of mint if you’re feeling posh, and sip your way to inner peace.
💚 Nutritional Highlights (Per Serve)
| Nutrient | Amount |
|---|---|
| Calories | ~110 kcal |
| Protein | ~7g |
| Fibre | ~1g |
| Calcium | ~15% RDI |
| Vitamin C | ~12% RDI |
| Hero Nutrients | Electrolytes, probiotics, potassium, lactic acid bacteria |
🥒 Did you know? Cucumber contains silica, a compound that supports skin elasticity and hydration. So this soup is basically edible skincare.
🔁 Cool Tips & Customisations
- No fresh mint?
Use a pinch of dried mint, basil, or even a splash of store-bought tzatziki if that’s what’s rolling around in your fridge. - Dairy-free version:
Swap Greek yoghurt for unsweetened coconut yoghurt or a plain oat-based yoghurt. - Make it fancier:
Add a drizzle of olive oil or a sprinkle of dukkah on top for texture and a flavour boost. - Gut health bonus:
Add a few drops of apple cider vinegar to increase probiotic diversity (just a tiny splash!). - Serving tip:
This soup doesn’t store well—it’s best blended fresh. But if you must prep ahead, keep it in a jar with a tight lid and shake before serving.
🌿 Why I Always Keep a Cucumber in the Crisper
This soup is what I reach for on:
- Stinking hot days when my appetite goes on strike
- After salty takeaways (like when I accidentally inhale a whole Thai curry and rice)
- When my gut’s a bit sluggish and needs some TLC
- Or when I’m just trying to feel put-together without putting in any actual effort
And for solo cooks? It’s a total win. There’s no batch cooking, no reheating, no leftovers turning weird in the fridge. Just blend, sip, and glow.
💬 What’s Your Go-To Hot-Weather Saviour?
Got a weirdly refreshing snack? A gut-loving trick that actually works? Or a cucumber that’s been in the fridge since last Tuesday that might still be okay?
Tell me in the comments below—and don’t forget to subscribe for the rest of the 15-day solo soup series.
Because who says soup season has to stop when it’s 25 degrees outside?
