Have a Plant: Fruits & Veggies for Better Health

Mango Cucumber Soup Recipe

Make Half Your Plate Fruits & Veggies

Click to view larger image of Mango Cucumber Soup : Fill Half Your Plate with Fruits & Veggies : Fruits And Veggies More Matters.org

Sweet, ripe mangos are the basis for this refreshing and quick chilled summer soup. It’s a no-stove recipe that’s perfect when outdoor temperatures rise.
 
Recipe Cost for 4 People: $6.43 ($1.61/serving)*
 
Preparation Time: 30 minutes, plus 2-3 hours to chill soup

  • 2 ripe mangoes, divided
  • 1 English cucumber, divided
  • 2 tbsp chopped onion
  • 1 jalapeno pepper, finely diced (optional)
  • Juice from one fresh lime
  • ½ cup water
  • 2 6-oz containers plain, non-fat Greek yogurt
  • ¼ cup fresh chopped cilantro
Cut all but one half of mango into chunks, removing peel and pit; chill remaining mango half for use with garnish. Slice off ¼ of the cucumber and chill for use with garnish. Coarsely chop remaining ¾ of the cucumber. Place chopped mango, cucumber, onion, and pepper (optional) in blender or food processor with lime juice and water. Purée until smooth. Blend in yogurt. Chill until ready to serve.

About 15-30 minutes before serving, prepare garnish. Dice chilled mango in half, removing peel and pit; dice remaining cucumber. Mix mango and cucumber dices with cilantro. To serve, top bowls of soup with garnish.

Complete this Healthy Plate: Serve with one whole-grain pita w/hummus and an 8 oz glass of sparkling water with lemon.
 
Serves: 4
 
Fruits & Veggies per Serving
1.75 Cup
 
Nutrition Information per Serving:
Calories: 170
Total Fat: 0.5g
Saturated Fat: 0g
% of Calories from Fat: 3%
% Calories from Sat Fat: 0%
Protein: 11g
Carbohydrates: 33g
Cholesterol: 0mg
Dietary Fiber: 3g
Sodium: 45mg
 
MyPlate Contributions
Vegetables
Fruit
Grain
Protein
Dairy
0.75 cup
1 cup
0 oz
0 oz
0.5 cup
 
Each serving provides: An excellent source of protein, vitamin A, vitamin C and folate, and a good source of fiber, vitamin B6, potassium, calcium, phosphorus, and copper.

*Retail prices, Boulder, Colorado, and online, September 2012-March 2013

Mango.org

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