Low FODMAP Chilled Cucumber Soup
This chilled cucumber soup is the kind of no-cook, blender-and-done recipe that feels like a genuine treat on a hot day — cool, creamy, and bright with fresh dill and a squeeze of lemon. Getting that garlicky depth without triggering symptoms is usually the tricky part of a dish like this, but garlic-infused olive oil delivers all the flavor while keeping the fructans out of the picture entirely. The scallion greens pull the same trick, adding a mild oniony note that's completely within safe limits. Plain yogurt brings a gentle tang and a silky body to the soup, and at one cup across four servings, it sits comfortably within the lactose threshold. Everything goes into the blender at once, so there's almost no prep beyond a rough chop, and after an hour in the fridge the flavors come together beautifully. Garnish with thin cucumber slices, a few mint leaves, and a drizzle of that garlic-infused oil for a bowl that looks far more impressive than the effort it took to make.
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Learn more →Ingredients
4 servings
- 2 large english cucumbers (about 2 lb total), roughly chopped
- 1 cup plain yogurt
- ½ cup scallion greens, thinly sliced (green tops only)
Ingredient noteThe green parts of scallions are low in FODMAPs. Avoid the white bulb which is higher in FODMAPs.
- 3 tbsp fresh dill, roughly chopped
- 2 tbsp fresh lemon juice
- 1 tbsp garlic-infused olive oil
- ½ tsp fine salt, plus more to taste
- ¼ tsp ground black pepper
- ¼ cup cold water, plus more as needed
For serving
- 2 tbsp fresh mint leaves (optional)
- thin cucumber slices, for garnish (optional)
- drizzle of garlic-infused olive oil, for serving (optional)
Instructions
- 1
Combine the chopped cucumbers, yogurt, scallion greens, dill, lemon juice, garlic-infused olive oil, salt, pepper, and cold water in a blender.
- 2
Blend on high speed until completely smooth, about 60 seconds. If the soup is thicker than you'd like, add cold water 2 tbsp at a time and blend briefly until it reaches a pourable, slightly creamy consistency.
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