Hot weather calls for a soup you don't have to stand over a stove for, and this one delivers on more than just staying cool. Blending cucumber straight into live-culture yogurt means every spoonful carries the same beneficial bacteria you'd get from eating yogurt plain, plus a good hit of hydration from the cucumber itself. Garlic sneaks in some prebiotic fiber to help those bacteria along, and the walnuts on top add crunch and a dose of gut-friendly fats. No cooking, just a blender and a little patience while it chills.
Ingredients
- 3 cucumbers, peeled and chopped
- 2 cups plain yogurt
- 2 garlic cloves, minced
- 3 tablespoons fresh dill, chopped
- 1/4 cup walnuts, chopped
- 1 tablespoon olive oil
- Salt and pepper to taste
Instructions
- Blend cucumber, yogurt, garlic, and dill until smooth.
- Stir in olive oil and season with salt and pepper.
- Chill for at least 30 minutes.
- Top with chopped walnuts before serving.
Nutrition Facts (per serving)
| Calories | 190 |
| Total fat | 15g |
| Total carbohydrates | 10g |
| Dietary fiber | 2g |
| Protein | 7g |
| Sodium | 190mg |
Why This Is Good for Your Gut
Plain yogurt contains live Lactobacillus and Streptococcus thermophilus cultures that add beneficial bacteria straight to your gut. Garlic is rich in inulin, a prebiotic fiber that feeds those bacteria once they arrive. Walnuts contribute polyphenols and omega-3 fats that support a healthy gut lining.
Blend it, chill it, eat it. About as much effort as gut health gets. If you love this combination, try it as a Cucumber Dill Yogurt Dip or blended into a spicier Kefir Cucumber Gazpacho.
This recipe is for informational purposes only and is not a substitute for professional dietary advice.
