Home Soups Chilled Vegan Cucumber Avocado Soup – Gluten Free & Keto

Chilled Vegan Cucumber Avocado Soup – Gluten Free & Keto

by Jamie

This chilled vegan cucumber avocado soup is a refreshing, healthy soup for the summer. Made with fresh mint & parsley! This cucumber avocado soup is vegan, gluten free & keto friendly!

Two bowls of chilled vegan cucumber avocado soup with peas, tomatoes, and microgreens in white bowls.

This chilled vegan cucumber avocado soup is so simple to make and so refreshing and healthy! It’s made with fresh summer herbs such as basil, mint, and parsley and then topped with a medley of healthy seeds and vegetables!

I used to not get the appeal of chilled soups until I moved into an apartment with no air conditioning. Let me just say, this is a delicious way to cool off, and now I love chilled summer soups! It’s one of my favorite ways to cool off. Smoothies, salads, and chilled summer soups to the rescue! This is one of my favorite go-to chilled soups for when the weather gets hot. It’s also low carb and keto friendly, which I prefer during the summer since they’re lighter and weigh me down less.

Health Benefits of Chilled Vegan Cucumber Avocado Soup

  • full of fiber
  • healthy fats from avocado, chia seeds, flax seeds
  • full of vitamins and minerals from raw herbs and vegetables
  • dairy free, gluten free
  • low carb and keto friendly, only 2 grams of net carbs per serving!
  • vegan & vegetarian friendly

Two bowls of chilled vegan cucumber avocado soup with peas, tomatoes, and microgreens in white bowls.

What I love most about this soup is how simple and easy it is to make. Ready in under 10 minutes and all you need is a blender. No turning on the stove or oven for this soup!

Two bowls of chilled vegan cucumber avocado soup with peas, tomatoes, and microgreens in white bowls.

Tips for this Vegan Cucumber Avocado Soup:

  • chill your ingredients ahead of time
  • use any fresh herbs – parsley, basil, cilantro, dill, mint, chives, etc
  • serve within 2 hours of making
  • add salt to taste right before serving – this soup needs a healthy bit of salt to bring out all the flavors
  • serve chilled – this makes a big difference in flavor

cucumber, avocado, mint, basil, and parsley on a wooden board

Start with chilled cucumbers and avocados. This will be the base of your soup. Then add in as much or as little fresh herbs to suite your taste. I chose basil, parsley, and mint because I love how refreshing and herbaceous the soup tastes with this combination. Instead of garlic, I chose scallions since it’s a bit more mild tasting, and I think that suites this soup better. Garlic can be a bit overwhelming in a delicate soup like this.

cucumber, avocado, mint, basil, and parsley on a wooden board

You can also serve this cucumber avocado soup plain without any toppings. It’s delicious served as is and you can really appreciate the smooth, creamy texture. If you want a bit of crunch and texture, you can top with creamy vegan yogurt and healthy vegetables or seeds/nuts. Note: I linked my favorite brand of vegan yogurt below in the recipe.

Optional Toppings:

  • cherry tomatoes
  • spring peas
  • microgreens
  • baby herbs
  • healthy seeds and nuts for a bit of texture
    • chia seeds
    • flax seeds
    • hemp hearts
    • sprouted buckwheat
    • slivered almonds
    • sunflower seeds

Two bowls of chilled vegan cucumber avocado soup with peas, tomatoes, and microgreens in white bowls.

This makes enough for two large bowls of soup or you can serve four small appetizer portions. I recommend finishing this soup the day of as all the ingredients are fresh, and tastes best when consumed the same day.

Two bowls of chilled vegan cucumber avocado soup with peas, tomatoes, and microgreens in white bowls.

I hope you make this chilled vegan cucumber avocado soup! Please share, rate, and comment below. I’d love to hear from you!

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Thanks so much for stopping by!

Jamie


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Two bowls of chilled vegan cucumber avocado soup with peas, tomatoes, and microgreens in white bowls.

Chilled Vegan Cucumber Avocado Soup - Gluten Free & Keto

This chilled vegan cucumber avocado soup is a refreshing, healthy soup for the summer. Made with fresh mint & parsley! This cucumber avocado soup is vegan, gluten free & keto friendly!
5 from 5 votes
Print Pin Rate
Course: Appetizer, Soup
Cuisine: American
Prep Time: 8 minutes
Servings: 2 people
Calories: 106kcal

Ingredients

Soup Ingredients

  • 1 whole english cucumber
  • 1 teaspoon mint leaves about 8 - 10 small mint leaves
  • 2 teaspoons basil leaves about 6 medium large leaves
  • 1.5 Tablespoons parsley
  • 1 stalk scallion
  • 1/2 avocado
  • 1/4 cup water filtered
  • salt to taste

Optional Toppings/Garnish

  • 1/4 cup plain vegan yogurt I recommend this brand
  • 1/4 cup yellow cherry tomatoes halved
  • 2 Tablespoons microgreens
  • 1 teaspoon super seed blend includes chia, hemp, flax, buckwheat, millet
  • 5 sugar snap peas blanched and split length wise

Instructions

  • Add all the ingredients for the soup in a high speed blender and blend together until you get a smooth consistency. Chill in the fridge in an airtight container until you're ready to serve. Give the soup a good stir before serving and adding your garnish.
  • For optional toppings: Add a dollop of vegan plain yogurt and swirl around with a spoon. Arrange the tomatoes, microgreens, and blanched snap peas. Sprinkle on top the super seed blend for some crunch.

Notes

  • This makes enough for two large bowls of soup or you can serve four small appetizer portions.
  • I recommend consuming this soup the day of as all the ingredients are fresh, and it will taste best when consumed the same day.Β 

Nutrition

Calories: 106kcal | Carbohydrates: 6g | Protein: 2g | Fat: 9g | Saturated Fat: 1g | Sodium: 12mg | Potassium: 292mg | Fiber: 4g | Sugar: 1g | Vitamin A: 415IU | Vitamin C: 13.3mg | Calcium: 6mg | Iron: 0.6mg
Tried this recipe?Mention @drivemehungry or tag #drivemehungry!

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10 comments

Jennifer Quisenberry July 10, 2019 - 1:49 pm

5 stars
I just love a good chilled soup in the summer time. It’s such a refreshing way to enjoy a healthy lunch. If you need to make it that morning to take to work for lunch, will it be ok? I usually like to eat my avocado as soon as its sliced, but I’m so tempted to make this for a weekday lunch.

Reply
Jamie
Jamie July 10, 2019 - 2:46 pm

Hi Jennifer! Yes absolutely it would make a great lunch and would be fine to make that morning! Just make sure to store it in an airtight container and give it a good shake before consuming as the soup may separate. The colors may dull a bit but you could add a squeeze of lemon to try to combat that. Hope you enjoy it! πŸ™‚

Reply
Michelle Miller July 10, 2019 - 1:25 pm

5 stars
This might just be the most beautiful, creative and interesting chilled soup I’ve ever seen. I want to make it so bad I might just stop writing this comment and run to the store to get the supplies! Great recipe!

Reply
Jamie
Jamie July 10, 2019 - 2:55 pm

Thank you so much Michelle! I love how beautiful it looks too! Perfect for a light lunch with friends! I hope you love it! πŸ˜€

Reply
Erin July 10, 2019 - 1:05 pm

5 stars
This chilled soup is the perfect summer dish! Great way to use up vegetables from the garden too.

Reply
Jamie
Jamie July 10, 2019 - 2:54 pm

Thank you Erin! I totally went to my new balcony herb garden and cleared it up! πŸ˜€

Reply
Suzy July 10, 2019 - 12:49 pm

5 stars
It has been way too long since I’ve tried a cold soup but it’s perfect for summer! The topping is an added bonus! Love it!

Reply
Jamie
Jamie July 10, 2019 - 2:54 pm

Thank you Suzy! Yes I love the toppings, it definitely adds a bit of texture to this soup!

Reply
Katie July 10, 2019 - 12:31 pm

5 stars
You are on FIRE with these gorgeous, fresh summer recipes! I have been meatless for 5 years but have never had a chilled avocado soup. I can’t wait to try this deliciousness! WOW!

Reply
Jamie
Jamie July 10, 2019 - 2:53 pm

Thank you Katie! Oh you should definitely try this. It’s so refreshing! Hope you love it! πŸ˜€

Reply
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