Comer Sano | Sopa Fría de Melón

Sopa fría de Melón con pepino, aguacate y menta

Hot summer days are here and we are in the mood for refreshing light meals and, if they are low calorie, it’s even better.

That’s why today’s recipe is an amazing cool soup which is actually very easy to make. It’s perfect for lunch or dinner, as I said before, it’s low calorie and it’s a perfect alternative for those who are quite bored of Spanish Gazpacho.

Sopa fría de Melón con pepino, aguacate y menta

Those are the ingredients and its properties:

Cantaloup melon: It’s a powerful antioxidant good for the skin. It’s also helpful to prevent muscle degeneration and, due to the potassium, to prevent heart illnesses.

Vitamin C and manganese are both perfect to avoid infections, virus and bacteria.

Cucumber: It’s an excellent diuretic as it’s almost only water. If you eat it in a regular basis, it’ll help you to eliminate the toxins in your organism.

It’s also a good ingredient to level uric acid and very advisable for people who suffer from hypertension or water retention.

It also helps our defenses thanks to the amount of vitamin B that it has (specifically B3, B5 and B9) and it has good fats, carbs and proteins.

The vitaminas A, C y E will help you if you want to stay younger.

Greek Yogurt: it’s full of calcium that will keep your bones and teeth strong. It’s also good for your intestines.

Avocado: it0s quite good to reduce cholesterol and it has anti-inflammatory properties. It’s also perfect to stay young, as cucumber.

Fresh Mint: it’s an ingredient full of potasium, which helps your blood flow. It’s also helpful for people who suffer from arthritis.

Folic Acid or Vitamin B9 are the ideal complement for pregnant women.

Sopa fría de Melón con pepino, aguacate y menta

(English) Cold Melon Soup

  • Serves: 4
  • Level: 4 bowls

Ingredients

  • 1 Cantaloupe Melon
  • 1 cucumber
  • ½ avocado
  • 1 Greek Yogurt
  • Salt
  • ½ Lemon Juice
  • 4 mint leaves
  • Ice

Instructions

  1. Peal and cut the melon in dices (reserve some to make decorations).
  2. Chop the cucumber and the avocado (both pealed).
  3. Blend everything together and then add the yogurt, ice and mint and mix well.
  4. Decorate it using melon and mint leaves.

NUTRITION FACTS

Ingredient Calories Proteins Fats Carbs Glycemic Index
Cantaloupe Melon 150 Kcal/600 gr 4.8 gr/600 gr 0.6 gr/600 gr 36 gr/600 gr 60 (21.6u)
Cucumber 62.5 Kcal/250 gr 2 gr/250 gr 0.3 gr/250 gr 15 gr/250 g 60 (9u)
Greek Yogurt 173.8 Kcal/125 gr  8 gr/125 gr 12.8 gr/125 gr 6.6 gr/125 gr   35 (2.31u)
Avocado 302.9 Kcal/130 gr 2.3 gr/130 gr   30.6 gr/130 gr 0.5 gr/130 gr 10 (0.05u)
Total Kcal 172 Kcal por ración

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