Cold Tomato Melon Soup
Cold Tomato Melon Soup - Wonderful cooling down for hot days. Photo: Iris Lange-Fricke
Healthy, because
Even smarter
Nutritional values
This refreshing summer soup is packed with lycopene from the tomatoes, a powerful antioxidant which helps protect the body's cells against free radical damage.
If you like, you can also prepare this soup with other types of melon, such as honey melon or galia melon.
(Percentage of daily recommendation)
| Calorie | 130 cal. | (6 %) | ||
| Protein | 3 g | (3 %) | ||
| Fat | 6 g | (5 %) | ||
| Carbohydrates | 16 g | (11 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.4 g | (11 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3 mg | (25 %) | ||
| Vitamin K | 13.2 μg | (22 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 2.1 mg | (18 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 68 μg | (23 %) | ||
| Pantothenic acid | 2.1 mg | (35 %) | ||
| Biotin | 11 μg | (24 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 86 mg | (91 %) | ||
| Potassium | 585 mg | (15 %) | ||
| Calcium | 53 mg | (5 %) | ||
| Magnesium | 35 mg | (12 %) | ||
| Iron | 1.1 mg | (7 %) | ||
| Iodine | 4 μg | (2 %) | ||
| Zinc | 0.5 mg | (6 %) | ||
| Saturated fatty acids | 0.9 g | |||
| Uric acid | 44 mg | |||
| Cholesterol | 0 mg |
Ingredients
- Ingredients
- 14 ozs Beefsteak tomato
- ½ Cantaloupe
- 1 small chili pepper
- 6 ozs small Bell pepper
- 1 Tbsp Lime juice
- 16 ozs Tomato juice
- salt
- peppers
- 2 scallions
- 4 stalks mint
- 4 tsps olive oil
Kitchen utensils
Preparation steps
Clean, wash and dice the tomatoes. Cut melon in half, remove seeds, peel and dice the flesh, put some aside. Halve chili pepper lengthwise, remove seeds, wash and chop. Halve the pepper, remove the seeds, wash and chop into cubes.
Put the tomatoes, melon, half of the pepper cubes and chilli with lime and tomato juice in a blender and puree until a soup-like consistency is obtained, add some water if necessary. Season everything with salt and pepper and put in a cool place for about 30 minutes.
In the meantime, clean and wash the spring onions and cut them into fine rings. Wash mint, shake dry, pluck leaves and chop coarsely.
Divide the soup into 4 bowls, sprinkle with spring onions, remaining diced peppers, melon and mint, drizzle 1 teaspoon of oil on each.
