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Cold Yogurt Cucumber Soup with Avocado

Recipe by Kathleen Zelman, MPH, RD/LD


  • 1 teaspoon extra-virgin olive oil
  • 3-4 leeks, sliced (discard dark green stalks)
  • 1 clove garlic, minced
  • 4 cups peeled, cubed and seeded cucumber (about 3 large)
  • 4 cups low sodium chicken stock
  • 2 teaspoons sherry or red wine vinegar
  • 1 tablespoon chopped fresh dill, divided
  • 1/2 teaspoon salt
  • Freshly ground pepper
  • 8 ounces fat free plain Greek yogurt
  • 1 ripe avocado, peeled, seeded and cubed for garnish


  1. In a heavy bottom 4 quart pot, heat olive oil over medium heat. Saute leeks 5-7 minutes until tender; add garlic and continue sautéing for additional 2 minutes.
  2. Add cucumbers and chicken stock; simmer until cucumbers are softened about 6-8 minutes.
  3. Pour small batches of cucumber soup into a blender and puree until smooth.
  4. Return pureed soup to pot and add 2 teaspoons of dill, vinegar, salt, pepper and yogurt; whisk to thoroughly blend.
  5. Cover and refrigerate soup until chilled, about 2-3 hours.
  6. To serve, ladle soup into bowls and garnish with avocado and dill.


6 Servings

Nutrition Facts

Calories: 112
Calories from fat: 56 (50%)
Fat: 6.2g
Saturated Fat: 1.1g
Cholesterol: 1.7mg
Sodium: 254mg
Carbohydrates: 13.5g
Dietary Fiber: 3.4g
Sugars: 5.5g
Protein: 3.4g

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