This is a great recipe for late summer, when the weather is hot and cucumbers are plentiful.
1 medium cucumber, peeled and seeds removed
1 1/2 cups low-fat yogurt, divided
1/2 clove fresh garlic
1 1/2 teaspoons extra virgin olive oil
10-12 fresh mint leaves
1 small shallot (optional)
1/4 teaspoon sea salt or salt substitute
1/8 teaspoon white pepper
1. Chop the cucumber into chunks and add to jar or blender with 1 cup yogurt, garlic, olive oil, mint leaves and shallot. Blend mixture at medium-high speed, just until smooth.
2. Pour cucumber mixture into bowl and add salt, pepper, and the rest of the yogurt. Stir briefly, just to combine.
3. Serve in chilled bowls or mugs.
Note: Yogurt gets thinner when you stir or blend it. Adding the yogurt in two batches helps to keep the soup from getting too thin. Another trick is to strain 2 cups of yogurt for 3-4 hours in a thin-mesh strainer lined with cheesecloth and set over a bowl, until you have collected about 1/2 cup of whey. Discard the whey (or use it to add protein to a meal replacement shake or smoothie), and use the strained yogurt in the recipe.
Nutritional Information (per serving): Calories 160, Fat 6g, Carbohydrate 15g, Protein 10g