Cool and crisp, this chilled soup of Spanish origin is a refreshing fat free way to get lots of vegetables and fiber. Peppers and tomatoes are a great source of vitamin C–more in just a small bowl than in an orange.


Makes 6 servings


2 large cucumbers, peeled, seeded, divided
12 plum tomatoes, divided
1 cup chopped yellow or green bell pepper, divided
1/3 cup green onions, sliced, divided
1 cup reduced-sodium chicken broth
1/2 cup reduced-sodium vegetable juice cocktail
1/2 teaspoon dried thyme leaves, crushed
3 tablespoons red wine vinegar
1/4 to 1/2 teaspoon hot pepper sauce
1 can (2-1/4 ounces) sliced ripe olives
3 tablespoons crumbled feta cheese (optional)
2 teaspoons drained capers (optional)
6 whole wheat rolls


  1. Chop 1 cucumber and 9 tomatoes. Combine chopped cucumber, tomatoes, 1/2 cup pepper, 2 tablespoons green onions, broth, vegetable juice and thyme in food processor or blender; process until pureed (if necessary do in 2 batches). Pour into fine wire strainer set over large bowl. Rub back of spoon over bottom of strainer until all that remains are vegetable skins and seeds; discard. Skim foam from juice. Add vinegar and hot pepper sauce.
  2. Chop remaining cucumber and 3 tomatoes. Combine with remaining 1/2 cup pepper and green onions. Add vegetables to pureed mixture. Cover and chill thoroughly 2 hours or up to 24 hours. Top with olives. Garnish with cheese and capers, if desired. Serve with whole wheat rolls.

Nutritional Information

Calories 209
Calories from Fat 23 %
Total Fat 6 g
Saturated Fat 1 g
Carbohydrate 37 g
Fiber 6 g
Protein 7 g
Sodium 583 mg

Dietary Exchange

Starch 1-1/2
Vegetable 2
Fat 1

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