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Dairy-Free Chilled Melon Soup

Dairy-Free Chilled Melon Soup

Written by missblasco on . Posted in EASY, RECIPE, SOUPS.

La sopa fría de melón sin lácteos es una receta de verano fácil y deliciosa, aprende cómo prepararla en menos de 10 minutos.
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Dairy-Free Chilled Melon Soup: A Refreshing, Low-Carb Summer Recipe
Looking for a refreshing, nutrient-packed dish to beat the summer heat? This Dairy-Free Chilled Melon Soup transforms juicy, seasonal melon into a creamy, low-carb, vegan-friendly soup that’s perfect as a starter, light meal, or palate cleanser. Made with cashews for thickness and flavored with mint and seeds, this gluten-free recipe is a healthier twist on the classic melon-and-ham combo. As a dietitian passionate about nutritional education, I’m thrilled to share this versatile recipe, its health benefits, and tips for customization. Dive into this vibrant summer dish and savor the taste of the season!
Why Choose Dairy-Free Chilled Melon Soup?
Summer calls for light, hydrating dishes, for example, that make the most of seasonal produce like melon. This dairy-free chilled melon soup stands out because it’s:
  • Low-Carb and Low-Calorie: ~28 kcal per 100g of melon, thus, ideal for weight management.
  • Gluten-Free and Vegan: No dairy or grains, therefore, suitable for diverse diets.
  • Hydrating: Melon’s 92% water content, for instance, keeps you refreshed.
  • Quick and Easy: Ready in under 15 minutes (plus soaking time), so, perfect for busy days.
  • Versatile: Serve as a soup, appetizer, or dessert, making it, a summer staple.
Moreover, its creamy texture from cashews, for example, offers a dairy-free alternative to traditional recipes, ensuring inclusivity and flavor.

 

Dairy-Free Chilled Melon Soup

 

Nutritional Benefits of Key Ingredients
This soup is a nutritional gem, for instance, delivering hydration, vitamins, and healthy fats. Here’s why its ingredients shine:
  1. Melon (e.g., Piel de Sapo):
    • Low-Calorie: ~28 kcal per 100g, which, supports weight control.
    • Hydrating: 92% water, for example, perfect for summer hydration.
    • Vitamins and Minerals: High in vitamin C (over 50% RDA per 100g), folate, and potassium, thus, boosting immunity and nerve function.
    • Low-Sugar: 6–8g sugar per 100g, additionally, suitable for low-carb diets.
  2. Cashews:
    • Healthy Fats: 2:1 ratio of monounsaturated to polyunsaturated fats, for instance, promoting heart health.
    • Protein: ~15g per 100g, therefore, enhancing satiety.
    • Nutrients: Rich in vitamin E, B vitamins, folate, iron, zinc, calcium, magnesium, and phytosterols, for example, supporting overall wellness.
    • Note: High in calories (553 kcal per 100g), so, use in moderation (30g per serving).
  3. Extra Virgin Olive Oil (EVOO):
    • Healthy Fats: Monounsaturated fats lower LDL cholesterol, thus, benefiting cardiovascular health.
    • Antioxidants: Polyphenols reduce inflammation, for instance, protecting cells.
  4. Mint and Seeds (e.g., Sesame, Pumpkin):
    • Flavor and Crunch: Mint adds freshness, while, seeds provide texture without carbs.
    • Nutrients: Seeds offer fiber, omega-6, and minerals, for example, enhancing the dish’s profile.
In contrast, creamy soups with dairy or starches add calories and carbs, making, this dairy-free version a lighter, nutrient-rich choice.

 

Dairy-free chilled melon soup is a low-carb, gluten-free starter, ready in minutes, perfect for summer hydration.

 

Recipe: Dairy-Free Chilled Melon Soup
This easy recipe yields 4 servings, perfect as a starter or light meal. Let’s blend it up!
Ingredients (Serves 4)
  • 1 medium melon (~1.5kg, preferably piel de sapo, seeded and cubed, ~4 cups)
  • ½ cup raw cashews (soaked in water for 4–6 hours, drained)
  • 1 tablespoon fresh lemon juice
  • ½ teaspoon sea salt
  • ¼ teaspoon black pepper
  • 6–8 fresh mint leaves (plus extra for garnish)
  • 1 tablespoon extra virgin olive oil (for drizzling)
  • 2 tablespoons mixed seeds (toasted sesame, pumpkin, or sunflower, for garnish)
  • Optional: ¼ cup diced serrano ham (for non-vegan version)
Instructions
  1. Soak Cashews:
    • First, soak cashews in water for 4–6 hours (or overnight). Drain and rinse before use.
  2. Blend the Soup:
    • Next, in a high-speed blender, combine melon cubes, soaked cashews, lemon juice, salt, pepper, and mint leaves. Blend until smooth and creamy, adding 1–2 tablespoons water if needed for consistency.
  3. Chill:
    • Then, refrigerate soup for 1–2 hours to serve cold. Alternatively, blend with ice cubes for immediate serving.
  4. Serve:
    • Pour into bowls, drizzle with EVOO, and garnish with toasted seeds and mint leaves. Add serrano ham if desired. Serve with Gluten-Free Cauliflower Tortillas (#) for a complete meal.
  5. Store:
    • Finally, store in an airtight container in the fridge for 2–3 days. Stir before serving. Do not freeze, as texture may degrade.
Serving Suggestions
  • Starter: Serve in small bowls as a tapa, for example, at summer gatherings.
  • Light Meal: Pair with a Tomato Cucumber Salad (#) for a refreshing lunch.
  • Palate Cleanser: Offer between courses, for instance, at a dinner party.
  • Dessert Twist: Blend with berries and coconut yogurt, thus, for a sweet finish.

 

Made with melon and cashews, it’s vegan, nutrient-dense, and versatile, ideal for weight management and diabetic diets.

 

Dairy-Free Melon Soup

 

Customization Options
  • Thickener Swap: Use tapioca or arrowroot starch, for instance, for nut-free or paleo diets.
  • Flavor Boost: Add cucumber or ginger, thus, for extra freshness.
  • Garnish Variations: Try hemp seeds or crumbled vegan cheese, for example, for variety.
  • Protein Add-On: Include tofu or chickpeas, so, for a heartier vegan dish.
Why Go Dairy-Free and Nut-Based?
Traditional chilled soups rely on dairy (yogurt, cream) for creaminess, for example, which adds calories and excludes vegan or lactose-intolerant diets. Here’s why cashews are a game-changer:
  • Creamy Texture: Soaked cashews blend into a smooth, rich base, thus, mimicking dairy without lactose.
  • Neutral Flavor: Lets melon shine, for instance, unlike overpowering thickeners.
  • Nutrient-Dense: Provides protein, fats, and minerals, therefore, enhancing health benefits.
Compared to, starch-based thickeners like cornstarch, cashews offer more nutrition, for example, making this soup a wholesome choice.
Melon Varieties and Selection Tips
Spain’s piel de sapo melon is a summer favorite, for instance, with its sweet, juicy flesh. Other varieties like cantaloupe or Galia work well, but:
  • Choose Ripe Melons: Look for a sweet aroma and slight softness, otherwise, flavor may be bland.
  • Check Weight: Heavier melons are juicier, for example, ensuring a hydrating soup.
  • Store Properly: Keep whole melons at room temperature, thus, preserving sweetness until use.
Health Considerations
Melon’s low sugar (6–8g per 100g) and high water content make it ideal for:
  • Hydration: Perfect for hot days, thus, preventing dehydration.
  • Weight Management: Low calories and filling fiber, for example, curb overeating.
  • Blood Sugar Control: Minimal sugars, therefore, suitable for diabetics in moderation.
Cashews, however, are calorie-dense (553 kcal per 100g), so, use sparingly (30g per serving) to balance the dish’s lightness.

Store for 2–3 days in the fridge, garnish with mint and seeds for a refreshing, flavorful dish.

 

Why You’ll Love This Recipe
  • Low-Carb and Refreshing: Hydrating and light, thus, perfect for summer.
  • Gluten-Free and Vegan: Inclusive for all diets, for example, with nut-based creaminess.
  • Quick Prep: Ready in minutes (post-soaking), so, ideal for busy schedules.
  • Nutrient-Rich: Vitamins, minerals, and healthy fats, therefore, boost wellness.
  • Versatile: From starter to dessert, for instance, fits any meal.
Tips for Perfect Soup
  • Soak Cashews Thoroughly: Ensures creaminess, otherwise, texture may be grainy.
  • Chill Well: Enhances flavor, for example, for a refreshing experience.
  • Toast Seeds: Boosts crunch and taste, thus, elevating garnish.
  • Taste Before Serving: Adjust salt or lemon, so, flavors pop.

Enjoy dairy-free chilled melon soup as a hydrating, low-calorie dish, perfect for boosting summer wellness with vibrant flavors.

 

Watch the video recipe, you’ll like it:

 

 

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This Dairy-Free Chilled Melon Soup is a refreshing, low-carb summer dish that celebrates seasonal melon with a creamy, cashew-based texture. For instance, it’s gluten-free, vegan, and ready in minutes, making it perfect for starters, meals, or desserts.
Moreover, its hydrating, nutrient-dense profile supports wellness goals.
As a result, blend up this soup today and enjoy a vibrant, healthy taste of summer!

 

 

sopa de melón

SOPA FRÍA DE MELÓN SIN LÁCTEOS

La sopa fría de melón sin lácteos es una receta de verano fácil y deliciosa, aprende cómo prepararla en menos de 10 minutos.
4.75 from 4 votes
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Prep Time 15 minutes
Total Time 15 minutes
Course CREMA, Entrante, Sopa
Cuisine CASERA
Servings 2 raciones
Calories 160 kcal

Equipment

  • batidora

Ingredients
  

  • 500 gramos melón (He usado la variedad "piel de sapo")
  • 25 gramos anacardos crudos
  • 1/2 cda vinagre de sidra de manzana (También puedes usar vinagre de manzana o vinagre de Jerez)
  • 1/4 taza agua
  • 1 pizca sal marina
  • 1 pizca pimienta blanca
  • semillas de sésamo tostadas
  • hojas de menta
  • aceite de oliva virgen extra

Instructions
 

  • La elaboración es súmamente sencilla, lo único que debes hacer con antelación es poner en remojo los anacardos, como mínimo un par de horas antes de usarlos. Si los dejas en remojo una noche estarán más blanditos y se integrarán mejor, (guárdalos en la nevera, eso sí).
  • Corta dos lonchas de melón y quítales las pepitas y la piel, deberías usar entre 400 y 500 gramos de melón limpio.
  • Añade al vaso de la batidora el melón, los anacardos escurridos, el vinagre, el agua, la sal y la pimienta blanca. Tritura todo muy bien.
  • Prueba la sopa y corrige si es necesario. Puedes añadir un poco más de vinagre si te gusta más fuerte. Y por supuesto ajusta la sal y la pimienta a tu gusto.
  • Guarda la sopa en la nevera, lo ideal es consumirla bien fría.
  • Sirve la sopa en un vaso o en un bol, te aconsejo que la ración sea pequeña. Decora con las semillas de sésamo, las hojitas de menta y unas gotas de AOVE. ¡Disfruta!

Notes

  • Esta sopa suele llevar pepino que le da más frescor, si la quieres aligerar puedes añadirle uno pequeño.
 
  • Opcionalmente puedes añadir un poquito de ajo, con medio diente sería suficiente para esta cantidad de sopa.
 
  • Si lo prefieres, usa ajo en polvo, a mi me repite menos.
 
  • Otra opción es añadir una pizca de cebolla en polvo.

Nutrition Facts
SOPA FRÍA DE MELÓN SIN LÁCTEOS
Amount Per Serving
Calories 160 Calories from Fat 54
% Daily Value*
Fat 6g9%
Saturated Fat 1g6%
Sodium 48mg2%
Potassium 653mg19%
Carbohydrates 27g9%
Fiber 2g8%
Sugar 21g23%
Protein 4g8%
Vitamin A 125IU3%
Vitamin C 45mg55%
Calcium 15mg2%
Iron 1mg6%
* Los porcentajes de Valores Diarios están basados en una dieta de 2000 calorías.
Keyword crema, melón, receta fácil, sopa
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CASHEW, DAIRY FREE, MELÓN, SOUP, SUMMER RECIPE

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4.75 from 4 votes (3 ratings without comment)

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