4 No-Cook Chilled Soups

by Book Recipe

Here are more ideas on the ingredients you can use:

  • VEGETABLES: Beets, cucumbers, summer squash, tomatoes, onions, bell peppers, celery, ginger, corn, avocado, scallions, spinach, arugula, basil, watercress, lettuce.
  • FRUITS: Mango, watermelon, peaches, cherries, strawberries, apples, papaya, cantaloupe
  • CREAMINESS: Yoghurt, silken tofu, milk or almond / cashew nuts.
  • ZEST: Add fresh citrus juice (lemon or lime) or a dash of vinegar for a better, more complex flavour.
  • RICHNESS: Add a drizzle of olive oil or avocado oil. Avoid coconut oil, which will harden if cold.
  • FULLNESS: Add beans such as black beans, white beans, chickpeas, lentils and more to make it a filling meal.
  • EXTRA KICK: Cayenne, minced jalapeños, garlic cloves, chilli, harissa, sriracha, tabasco or paprika.
  • TEXTURE: Pulse very quickly if you like chunky soups or blend until smooth.


Eating soup on a daily basis can help you lose weight. They are high in nutrients, filling but low in calories.

  • 4 cups of Fresh Baby Spinach – 28Cals
  • 1 ripe Avocado, peeled and diced – 240Cals
  • 1 Garlic Clove, minced – 5Cals
  • 2 tbsps Fresh Basil – 2.5Cals
  • ¼ cup Plain or Greek Yoghurt
  • 2 tbsps Freshly squeezed Lemon Juice
  • 1 tsp Smoked Paprika – 6Cals *optional
  • Salt & Pepper to Taste
  • 1 – 2 cups cups Cold Water


  • 2 cans of Chickpeas, rinsed & drained – 584Cals
  • 1 Garlic Clove, minced – 5Cals
  • 2 tbsps Sesame Seeds – 104Cals
  • ¼ tsp Ground Cumin – 2Cals
  • 3 tbsps freshly squeezed Lemon Juice – 21Cals
  • 2 tbsps Extra Virgin Olive Oil – 238Cals
  • Salt & Pepper to Taste
  • 2 cups Cold Water


  • 4 cups Cucumber, roughly chopped – 64Cals
  • ½ cup Fresh Mint Leaves, roughly chopped – 8Cals
  • 1 Garlic Clove, minced – 5Cals
  • 1.5 cups Greek or Plain Yoghurt – 225Cals
  • 2 tbsps freshly squeezed Lemon Juice – 14Cals
  • 2 tbsps Extra Virgin Olive Oil – 138Cals
  • Salt & Pepper to Taste
  • ½ cup cup Cold Water


  • 3 cups Tomatoes, chopped (96Cals)
  • ¼ cup Cucumber, diced (4Cals)
  • ¼ cup Red Onion, diced (15Cals)
  • ¼ cup Red Bell Pepper, diced (11.5Cals)
  • 1 Garlic Clove, minced (5Cals)
  • 2 tbsps Balsamic Vinegar – 28Cals (more if you like the taste of it)
  • 2 tbsps Extra Virgin Olive Oil (138Cals)
  • 1 tsp Cayenne Pepper (6Cals)
  • ½ tsp Cumin (4Cals)
  • Salt & Pepper to Taste
  • 1 cup Cold Water

  • No cooking required! Add all the ingredients into the blender and just blend it up. Chill in the fridge for at least 2 hours or overnight.
  • These recipes are easily adaptable to suit your diet, whether you’re a vegan or vegetarian. Just change or omit the ingredients as needed.
  • The soups will keep well in the fridge for up to 3 days or freeze them up for up to 2 weeks.

Related Posts

Leave a Comment

This website uses cookies to improve your experience. We'll assume you're ok with this, but you can opt-out if you wish. Accept Read More