Tropical Watermelon Cucumber Soup

Tropical Watermelon Cucumber Soup, also known as Cool Island Soup Aruba, is a delightful and refreshing dish perfect for hot summer days. This vibrant soup is made with fresh, nutrient-rich ingredients such as cucumber, watermelon, bell pepper, onion, and coconut milk, which combine to create a smooth, creamy texture. The sweet watermelon, crisp cucumber, and tangy lime juice provide a unique and delicious flavor profile that’s both light and satisfying.

Packed with vitamins A and C, this soup supports immune health and skin hydration. The high water content of watermelon and cucumber helps with hydration, while the addition of coconut milk offers healthy fats. Rich in fiber, this soup promotes digestion and keeps you feeling full longer. It’s low in calories, making it a perfect addition to any healthy diet. Additionally, the fresh herbs and vegetables enhance its nutritional value and offer an extra boost of flavor and crunch.

Overall, this tropical soup is a flavorful, nutritious, and hydrating option for those looking to stay refreshed and healthy during the warmer months.

ingredients:

1- 2 cucumbers, peeled and chopped

2- 4 cups cubed watermelon

3- 1 red bell pepper, chopped

4- 1 small onion, chopped

5- 1 cup coconut milk

6- 1/4 cup lime juice

7- Salt and pepper to taste

Ingredient Substitutes: 

- Coconut milk: If you don’t have coconut milk or want a lighter version, you can substitute it with almond milk or soy milk.

- Cucumber: If you’re out of cucumber, you can use zucchini or even chilled avocado for a similar cooling effect and smooth texture.

- Watermelon: If watermelon isn’t in season, you can try substituting it with cantaloupe or honeydew melon.

- Lime juice: If lime is unavailable, lemon juice is a great alternative that will still offer a tangy citrus flavor.

Instructions:

1- Start by preparing the ingredients. Peel and chop the cucumbers, chop the red bell pepper, and onion.

2- In a blender, add the chopped cucumbers, watermelon, red bell pepper, and onion. Blend until the mixture is smooth.

3- Add the coconut milk and lime juice to the blender and blend again until the mixture is well combined.

4- Season the soup with salt and pepper to taste.

5- Transfer the soup to a bowl or container and refrigerate for at least an hour before serving.

6- Serve the Cool Island Soup Aruba chilled, garnished with fresh herbs and chopped vegetables if desired.

Notes:

- The best time to enjoy the soup is in the summer months as it is ideal for hot summer days due to its hydrating and refreshing properties. It is best served chilled as a snack or appetizer, especially during lunch when hydration and energy levels are important. It can also be a great option after a workout to replenish fluids and nutrients, or as a mid-afternoon snack to boost energy. The cooling effect of this soup makes it an excellent choice to beat the heat and keep you feeling refreshed.

- If the soup is too thick, you can add more coconut milk or water to thin it out.

- You can adjust the amount of lime juice and salt to suit your taste.

- You can also add other ingredients such as mint or cilantro for added flavor.

Frequently Asked Questions :

What are the benefits of the ingredients?

- Cucumber is rich in water, which helps with hydration and contains vitamins K, C, and potassium, essential for bone and skin health.

- Watermelon provides hydration, vitamins A, C, and B6, and antioxidants like lycopene that help protect cells from damage.

- Red Bell Pepper is high in vitamin C, supporting immune health, and contains antioxidants that may help reduce inflammation.

- Coconut Milk offers healthy fats that boost metabolism and improve brain health, along with important vitamins and minerals like iron.

- Lime Juice is loaded with vitamin C and antioxidants that support immune function and promote healthy skin.

How do you prepare this soup?

- Peel and chop cucumbers, red bell pepper, and onion. Cube the watermelon.

- Blend the vegetables and watermelon until smooth.

- Add coconut milk and lime juice, then blend again until fully combined.

- Season with salt and pepper, and chill for at least an hour before serving.

What are the nutritional values of the ingredients?

- The soup is low in calories, high in fiber, and contains essential vitamins like C, A, and B6, along with antioxidants. The coconut milk adds healthy fats, and the ingredients' high water content helps keep you hydrated.

Can the soup be stored in the fridge?

- Yes, this soup can be stored in the fridge for up to 2-3 days. To preserve its freshness and texture, ensure it is stored in an airtight container. Stir well before serving as some separation may occur.

Is this soup suitable for specific diets?

- Keto diet: This soup is not keto-friendly due to the high sugar content from the watermelon, but it can be modified with a smaller portion of watermelon or swapped for lower-carb fruits.

- Vegan: Yes, this soup is vegan as long as coconut milk is used as the base.

- Low-calorie: This soup is low in calories, making it a great option for weight management.

Can this soup be modified for people with allergies?

- Coconut allergy: You can replace coconut milk with almond or soy milk to make the soup safe for those with coconut allergies.

- Citrus sensitivity: If lime juice is an issue, lemon juice or even a mild vinegar can be used as a substitute. Always consult with individuals to ensure ingredient safety.

Nutrition Facts:

1. 2 Cucumbers, Peeled and Chopped

• Calories: 30
• Carbohydrates: 7g
• Protein: 1g
• Fat: 0g
• Sodium: 2mg
• Cholesterol: 0mg
• Vitamins and Minerals:Vitamin K: 17% DV
• Vitamin C: 4% DV
• Potassium: 6% DV
• Magnesium: 4% DV
• Nutritional Benefit:Hydrating due to high water content.
• Good source of vitamin K for bone health.
• Supports immune function with vitamin C.

2. 4 Cups Cubed Watermelon

• Calories: 180
• Carbohydrates: 46g
• Protein: 4g
• Fat: 0g
• Sodium: 10mg
• Cholesterol: 0mg
• Vitamins and Minerals:Vitamin C: 25% DV
• Vitamin A: 18% DV
• Potassium: 10% DV
• Magnesium: 4% DV
• Nutritional Benefit:Hydrating and refreshing, rich in water.
• Rich in antioxidants like lycopene.
• Supports skin health and immune system with vitamin C.

3. 1 Red Bell Pepper, Chopped

• Calories: 25
• Carbohydrates: 6g
• Protein: 1g
• Fat: 0g
• Sodium: 2mg
• Cholesterol: 0mg
• Vitamins and Minerals:Vitamin C: 150% DV
• Vitamin A: 35% DV
• Folate: 5% DV
• Potassium: 6% DV
• Nutritional Benefit:Very high in vitamin C, supporting immunity and collagen production.
• Rich in beta-carotene for eye health.
• Contains antioxidants that reduce inflammation.

4. 1 Small Onion, Chopped

• Calories: 40
• Carbohydrates: 9g
• Protein: 1g
• Fat: 0g
• Sodium: 2mg
• Cholesterol: 0mg
• Vitamins and Minerals:Vitamin C: 12% DV
• Vitamin B6: 5% DV
• Folate: 4% DV
• Potassium: 5% DV
• Nutritional Benefit:Supports immune function with vitamin C.
• Rich in sulfur compounds with potential anti-inflammatory effects.
• Provides essential B vitamins for energy metabolism.

5. 1 Cup Coconut Milk

• Calories: 445 (full-fat variety)
• Carbohydrates: 6g
• Protein: 5g
• Fat: 48g
• Sodium: 35mg
• Cholesterol: 0mg
• Vitamins and Minerals:Vitamin C: 4% DV
• Vitamin E: 10% DV
• Iron: 10% DV
• Magnesium: 10% DV
• Nutritional Benefit:Rich in medium-chain triglycerides (MCTs) for energy.
• Supports heart and brain health with healthy fats.
• Provides magnesium for muscle and nerve function.

6. 1/4 Cup Lime Juice

• Calories: 15
• Carbohydrates: 5g
• Protein: 0g
• Fat: 0g
• Sodium: 1mg
• Cholesterol: 0mg
• Vitamins and Minerals:Vitamin C: 25% DV
• Calcium: 2% DV
• Potassium: 2% DV
• Nutritional Benefit:Excellent source of vitamin C for immunity and skin health.
• Contains antioxidants that support detoxification and fight inflammation.

7. Salt and Pepper to Taste

• Calories: Negligible
• Carbohydrates: 0g
• Protein: 0g
• Fat: 0g
• Sodium: Varies depending on the amount used
• Cholesterol: 0mg
• Nutritional Benefit:Salt supports electrolyte balance.
• Pepper contains piperine, which enhances digestion and nutrient absorption.