Serve Lactose Free Cucumber Soup Chilled
Lactose Free Cucumber Soup
Lactose Free Cucumber Soup served chilled is a treat on a hot day at the beach or on a lovely shaded, flower bedecked porch. This recipe, adapted from shecanteatwhat.com, is lactose and gluten free as well as low fiber. But, it still has that fresh cucumber flavor with seriously thick, creamy yogurt texture that I love in a cold cream soup. Since my blender broke, I made this in my fabulous Cuisinart food processor, so the cucumber is in tiny pebbles throughout, but you could use your blender if you want your soup totally smooth.
Get It All Together
To make this soup the quickest way, I first assemble all my ingredients, chop the veggies and herbs, and infuse my olive oil with sliced garlic that I then remove. After making the soup, I chill it in the fridge until I am ready to serve it.
To Peel or Not to Peel
I peel my cucumbers because the peel can cause digestive distress for some of us IBS people. I don’t remove the seeds, but if you hesitate to eat them, just scoop them out before processing your sliced cucumbers in the food processor or blender. If chopped fresh herbs bother you, just sprinkle on some dried herbs de province or dill instead.
Also, I use lactose-free Greek yogurt (Fage Best Life), but if you can’t find lactose free, use alternative yogurt such as coconut or almond milk. You could probably use lactaid cottage cheese instead, but honestly, I have never tried it.
For the toppings, I like grated well aged cheddar, sour dough baked croutons and dried herbs, but you can use whatever you like. However you choose to top it, this lovely chilled soup is delicious as a first course, a snack, or even a drink.
Ingredients
6-8 Persian cucumbers, sliced up or 2 regular cucumbers
1 Tbsp. chopped fresh or dried Dill
2 or more Tbsp. chopped fresh Basil
1 Tbsp. chopped fresh or dried Mint
1 cup lactose-free Fage Best Life Greek Yogurt (or alternative of your choice that is lush and creamy)
1 Tbsp. olive oil (first infused with garlic flavor by sautéing sliced garlic in the olive oil, removing the garlic and cooling the oil before adding it to the soup ingredients.)
1 – 2 tsp fresh lemon juice (test it’s not too acidic)
1 tsp honey or maple syrup (honey contains fodmaps. Maple syrup does not.)
sea salt and freshly ground pepper to taste
1/4 to 1/2 cup lactose free milk, or Almond/coconut milk or the alternative milk of your choice
1 oz. grated well-aged cheddar for topping (optional)
1 oz. Feta cheese, crumbled for topping (optional)
Directions
Take out your blender or food processor. Assemble all your ingredients in one place.
On a cutting board, chop up the herbs and slice up the cucumbers.
Grate the cheese
Squeeze the lemon juice and set aside
In a food processor or blender, add in the sliced cucumbers, olive oil, lemon juice, chopped herbs, yogurt, honey or maple syrup, almond/coconut milk and salt and pepper. Pulse these ingredients a few times until all is blended up into a smooth liquid. (If using a food processor, the liquid will still have pebbles of cucumber grains. If blending, all will be smoother.
Make sure you like the consistency. I like my soup thick and creamy. Some may prefer theirs to be a thinner consistency. Adjust to your own taste by adding more or less milk or adding more thick yogurt or less. You can also add in your own preferred spices such as lemon pepper or cumin.
Place the soup in the fridge to chill before serving. Then divide it into bowls and top with feta, or grated cheddar, chopped herbs and croutons. So yummy.
•For an IBS safe veggie soup, try my Italian gypsy soup.
Lactose Free Cucumber Soup
Equipment
- Food Processor or blender
Ingredients
- 6-8 Persian cucumbers sliced up or 2 regular cucumbers
- 1 Tbsp. chopped fresh or dried Dill
- 2 or more Tbsp. chopped fresh Basil
- 1 Tbsp. chopped fresh or dried Mint
- 1 cup lactose-free Fage Best Life Greek Yogurt or alternative of your choice that is lush and creamy
- 1 Tbsp. olive oil first infused with garlic flavor by sautéing sliced garlic in the olive oil, removing the garlic and cooling the oil before adding it to the soup ingredients.
- 1 - 2 tsp fresh lemon juice test it's not too acidic
- 1 tsp honey or maple syrup honey contains fodmaps. Maple syrup does not.
- sea salt and freshly ground pepper to taste
- 1/4 to 1/2 cup lactose free milk or Almond/coconut milk or the alternative milk of your choice
- 1 oz. grated well-aged cheddar for topping optional
- 1 oz. Feta cheese crumbled for topping (optional)
Instructions
- Take out your blender or food processor. Assemble all your ingredients in one place.
- On a cutting board, chop up the herbs and slice up the cucumbers.
- Grate the cheese
- Squeeze the lemon juice and set aside
- In a food processor or blender, add in the sliced cucumbers, olive oil, lemon juice, chopped herbs, yogurt, honey or maple syrup, almond/coconut milk and salt and pepper. Pulse these ingredients a few times until all is blended up into a smooth liquid. (If using a food processor, the liquid will still have pebbles of cucumber grains. If blending, all will be smoother.
- Make sure you like the consistency. I like my soup thick and creamy. Some may prefer theirs to be a thinner consistency. Adjust to your own taste by adding more or less milk or adding more thick yogurt or less. You can also add in your own preferred spices such as lemon pepper or cumin.
- Place the soup in the fridge to chill before serving. Then divide it into bowls and top with feta, or grated cheddar, chopped herbs and croutons. So yummy.
