Healthy Recipes

Bulgarian Cucumber and Walnut Soup

Offer this as a refreshing starter course or as an afternoon snack.

Bulgarian Cucumber and Walnut Soup
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4 tablespoons brown rice vinegar or lemon juice, plus more to taste
1 tablespoon flax oil or light olive oil
1 teaspoon finely ground, unrefined sea salt
1/4 teaspoon ground white pepper
2 tablespoons fresh dill, finely chopped, or 2 teaspoons dried
1/4 cup raw or lightly toasted, unsalted walnuts, finely chopped
1 small clove garlic, finely minced or pressed (optional)
1 1/2 cups peeled, seeded cucumbers, finely chopped (about 2 medium)
1/2 cup plain soy milk
1/2 pound soft tofu
1/4 cup room-temperature water


1. In a medium bowl, combine 4 tablespoons vinegar or lemon juice, flax oil or olive oil, sea salt, pepper, dill, walnuts, and, if desired, garlic. Stir until well combined, then add cucumbers. Cover and cool for 2 to 6 hours in the refrigerator.

2. In a blender or food processor, puree soy milk and tofu until smooth and creamy (scrape the sides with a spatula as needed). Stir the tofu puree into the cucumber mixture. Taste and add additional vinegar or lemon juice, 1 teaspoon at a time, for a tangier flavor.

3. To serve, place 1 tablespoon water in each serving bowl; add the soup, stir, and serve.

Nutritional facts: 

Serves 4. Per serving: 147 calories, 68% fat (12 g; 1.3 g saturated), 10% carbohydrate (4 g), 22% protein (8 g), 1 g fiber, 116 mg calcium, 1.6 mg iron, 599 mg sodium.