Cucumber Gazpacho – A Cool & Creamy Summer Soup (Vegan + Healthy)
When the summer heat hits hard and the last thing you want to do is cook, a cold bowl of cucumber gazpacho feels like a true lifesaver. This light, hydrating, and incredibly refreshing chilled soup is packed with nutrients and super quick to prepare. Made with fresh cucumbers, herbs, and a creamy base, cucumber gazpacho is perfect for hot days when your body craves something cold, clean, and satisfying.
Originating from Spain, gazpacho has evolved into many variations over the years. This cucumber-based version stands out for its cooling effect, light flavor, and gut-friendly ingredients. Whether following a vegan diet, looking to lose weight, or simply trying to eat more greens, this recipe will quickly become your summer go-to.
In this post, we’ll walk you through everything—from ingredients and blending tips to storage, serving ideas, and how to make it keto or dairy-free. Let’s dive into this bowl of green goodness!
📜 A Brief History of Gazpacho
Gazpacho, a traditional Spanish soup, traces its roots back to the Andalusian region. Originally, it was a humble peasant dish made from stale bread, olive oil, vinegar, and water. Over time, with the introduction of New World vegetables like tomatoes and cucumbers, gazpacho evolved into the refreshing cold soup we know today.
You want to know more? Check Gazpacho | History and recipe by follow the camino
Check How to make perfect gazpacho from The Guardian
Cucumber gazpacho, often referred to as “green gazpacho,” is a modern variation that emphasizes the cooling properties of cucumbers, making it especially popular during hot summer months. Six Hungry Feet
🌟 Why You’ll Love This Cucumber Gazpacho
- No cooking required! Just blend, chill, and serve.
- Vegan & gluten-free friendly (with easy swaps).
- Great for weight loss: Low calorie, high water content, and filling.
- Perfect for meal prep: Make ahead and store for effortless meals.
- Customizable: Add avocado, swap herbs, or get creative with toppings.
🛠 Equipment Needed
To make this refreshing cucumber gazpacho effortlessly, here’s what you’ll need:
- High-Speed Blender or Food Processor – For a silky smooth texture
- Cutting Board – For prepping your cucumbers and herbs
- Sharp Knife – To chop the vegetables easily
- Measuring Cups & Spoons – To ensure accurate ingredient portions
- Peeler – To remove cucumber skin (especially for thick-skinned varieties)
- Spatula – To scrape down the blender sides
- Glass Container or Jar with Lid – For chilling and storing the soup
- Serving Bowls or Glasses – For presentation (optional: shooter glasses for party servings)
Cucumber Gazpacho
A chilled, creamy cucumber gazpacho that’s light, refreshing, and perfect for hot summer days. Made with fresh cucumbers, herbs, and yogurt—no cooking required! Vegan-friendly and ready in minutes.
Ingredients
- 3 large cucumbers peeled and chopped
- 1/2 cup plain Greek yogurt use coconut yogurt for a vegan option
- 1 garlic clove minced
- 2 tablespoons extra virgin olive oil
- 2 tablespoons freshly squeezed lemon juice
- 1 tablespoon white wine vinegar
- 1/4 cup fresh dill or parsley chopped
- Salt and pepper to taste
Instructions
Prepare the Cucumbers:
- Peel and roughly chop the cucumbers. If large seeds are present, scoop them out for a smoother texture.
Blend Everything:
- Add cucumbers, yogurt, garlic, lemon juice, vinegar, and herbs to a high-speed blender or food processor.
Add Olive Oil:
- While blending, slowly drizzle in the olive oil to emulsify the soup for a silky, restaurant-quality texture.
Season Well:
- Taste and adjust seasoning with salt and pepper. Adjust acidity or creaminess to your preference.
Chill:
- Transfer the soup to a glass container and refrigerate for at least 1 hour. The colder it is, the better it tastes!
Serve:
- Pour into bowls and top with your favorite garnishes—think avocado chunks, an olive oil drizzle, croutons, or extra fresh herbs.
🥗 Nutrition Highlights (Per Serving – Approximate)
Here’s a snapshot of what you’re enjoying per serving (about 1/4 of the recipe):
- Calories: ~120
- Protein: 4g
- Carbohydrates: 8g
- Total Fat: 8g (primarily from olive oil and yogurt)
- Fiber: 1.5g
- Sugar: 3g (natural sugars from cucumber and yogurt)
- Vitamin C: ~15% of daily value (from cucumber and lemon juice)
- Calcium: ~10% of daily value (from yogurt)
- Iron: ~4% of daily value (from herbs and cucumber)
🔍 Breakdown Notes (based on standard ingredients):
| Ingredient | Amount Used | Main Nutrients |
|---|---|---|
| Cucumber (1 cup) | ~16 cal, 4g carbs | Hydrating, low-cal, vitamin K, minor vitamin C |
| Greek Yogurt (1/4 cup) | ~30–40 cal, 3g protein | Protein, calcium, probiotic benefits |
| Olive Oil (1 tbsp) | ~120 cal, 14g fat | Healthy fats (MUFA), vitamin E |
| Lemon Juice (1 tbsp) | ~4 cal, 1g carbs | Vitamin C, antioxidants |
| Garlic (1 clove) | ~4 cal | Antimicrobial, trace minerals |
| Fresh Herbs (2 tbsp) | ~1–2 cal | Flavor, trace iron, and vitamin K |
| Salt & Pepper | ~Negligible cal/sodium | Adds taste; adjust sodium as needed |
✅ What It Means
This cool cucumber gazpacho is not just refreshing, but also:
- Low in calories, with most of its energy coming from healthy fats (olive oil) and protein (yogurt).
- Rich in hydration, thanks to cucumbers, which are over 90% water.
- Light in carbs and sugar, making it a great option for low-carb or diabetic-friendly diets (especially if made without sweetened yogurt).
- Good for gut health, especially if you use yogurt with live cultures.
- Naturally gluten-free and vegetarian, and easily veganized by using coconut or almond yogurt.
- Loaded with antioxidants and vitamin C that boost your immune system and promote healthy skin.
🥒 In short: This cucumber gazpacho is a guilt-free summer dish that’s light, satisfying, and full of clean, wholesome ingredients—ideal for hot weather, light meals, or elegant starters.
🍽️ Serving Tips
- Serve in small glasses or jars for a modern appetizer.
- Pair with grilled sourdough or a light salad.
- Add chili flakes or jalapeño slices for a spicy twist.
- Hosting a party? Serve as shooters with garnish skewers for an impressive yet easy appetizer!
🧊 Storage Instructions
Keep it in an airtight container in the fridge for up to three days. Stir well before serving.
❗ Avoid freezing, as the texture may become watery and separate after thawing.
🥄 Variations to Try
Check out more healthy and delicious ideas on our Vegetable Recipes page—perfect sides, mains, and snacks await!
Elevate your cucumber gazpacho with these creative twists:
- Avocado Cucumber Gazpacho: Blend in ripe avocado for added creaminess and healthy fats. FoodByMaria
- Spicy Jalapeño Kick: Introduce a diced jalapeño or a pinch of chili flakes for a spicy edge.
- Herb Infusion: Swap dill or parsley with fresh mint, basil, or cilantro to alter the flavor profile.
- Fruit Fusion: Incorporate fruits like green grapes or melon for a sweet contrast.
- Nutty Notes: Add a handful of almonds or walnuts for texture and a nutty flavor.
🛠️ Customization Tips
- Dairy-Free Option: Replace Greek yogurt with coconut or almond yogurt.
- Keto-Friendly: Omit yogurt and add avocado to increase healthy fats while reducing carbs.
- Protein Boost: Add a scoop of unflavored protein powder or top with grilled shrimp.
- Texture Variation: For a chunkier soup, pulse the blender instead of puréeing completely.
🍽️ Presentation Ideas
- Elegant Appetizer: Serve in chilled shot glasses garnished with a cucumber slice and fresh herb sprig.
- Rustic Charm: Present in mason jars with a drizzle of olive oil and a sprinkle of crushed nuts.
- Gourmet Touch: Top with edible flowers or microgreens for a restaurant-style look.
- Family Style: Serve in a large bowl with a variety of toppings on the side for guests to customize.
❓ FAQs – Cucumber Gazpacho
Q: Is it okay to use regular yogurt instead of Greek?
Absolutely! However, Greek yogurt provides a thicker and creamier texture. For a vegan alternative, consider using coconut or almond yogurt.
Q: Do I need to strain the soup?
Not necessarily. To achieve an ultra-smooth texture, strain the mixture through a fine-mesh sieve; otherwise, blending well is usually enough.
Q: Can I make it without yogurt?
Yes! Swap yogurt with avocado or soaked cashews for a creamy, dairy-free alternative.
Q: Is cucumber gazpacho good for weight loss?
Absolutely! It’s low in calories, hydrating, and filling—perfect for light lunches or healthy starters.
Q: What’s the best cucumber to use?
English cucumbers work best since they have thinner skin and fewer seeds, but any variety can be used if peeled.
🌿 Final Thoughts
Whether you’re seeking a light summer lunch, a refreshing appetizer, or simply a new way to enjoy cucumbers, this creamy cucumber gazpacho is a must-try. It’s effortless to make, deeply hydrating, and versatile enough to suit various dietary needs. With just a blender and a few fresh ingredients, you can create a dish that feels both elegant and nourishing.
💬 Tried it? Loved it?
We’d love to hear how your version turned out!
Comment below with your thoughts, your twists on the recipe, or any questions you have. Your feedback helps others and inspires new ideas for the community!
🥄 Stay cool—and enjoy every spoonful!
