- Easy
- 40 min
- 2 serv.
- 7 synergies
- Now at its best: Garlic
A fresh, creamy no-cook soup with avocado, cucumber, Greek yogurt, dill, spring onion and lime.
This chilled avocado cucumber soup is soft, green and almost silky in texture. The avocado gives body and creaminess, while cucumber keeps the soup cool and light. Greek yogurt adds freshness and a gentle acidity, just enough to balance the richness of the avocado. Dill makes everything herbal and bright, spring onion adds a subtle bite and lime lifts the flavours without taking over. It is the kind of soup you do not cook, but bring together: blend briefly, chill, then serve ice cold with extra dill and a thin drizzle of olive oil.
- 10
- min prep
- 0
- min cook
- 40
- min total
Nutritional Synergies
This recipe combines ingredients that enhance each other:
Cucumber 
Greek yogurt Tzatziki: hydration + probiotics for digestion
Technical: Cucumber is 96% water and contains silicon (involved in collagen synthesis), potassium (147mg/100g) and cucurbitacins — bioactive triterpenoids. Yogurt provides probiotics (Lactobacillus, Streptococcus thermophilus) that feed gut flora. Cucumber's cooling action also reduces TRPV1 receptor stimulation by capsaicin.
What does this mean for you? Tzatziki with spicy food isn't coincidence — cucumber cools, yogurt soothes, and probiotics support digestion. Serve with spicy dishes for optimal comfort.
DigestionSkin & Hair
Lime 
Avocado Lime juice prevents oxidation of avocado
Technical: Avocado's high unsaturated fat content (oleic acid, 10g per 100g) makes it vulnerable to oxidation upon air exposure. Polyphenol oxidase (PPO) oxidizes phenolic compounds into brown melanins. Lime's vitamin C (29mg per 100g) and citric acid work as double protection: vitamin C reduces quinones back, citric acid lowers pH below PPO optimum (pH 5-7), inhibiting the enzyme.
What does this mean for you? Squeeze lime over your avocado in poke bowls, guacamole or salads. The classic Mexican combination protects both color and nutritional value. Lime works slightly milder than lemon but equally effective.
HeartSkin & HairAntioxidants
Lime 
Extra virgin olive oil Vitamin C + olive oil fats for iron absorption and antioxidant action
Technical: Lime's vitamin C (ascorbic acid) improves absorption of non-heme iron from plant sources. Olive oil's fat-soluble polyphenols (hydroxytyrosol) are better absorbed in combination with vitamin C, which acts as an antioxidant keeping the polyphenols stable.
What does this mean for you? Lime-olive oil dressing is a classic combination that helps your body absorb more iron and antioxidants from your salad.
Immune SystemEnergySkin & Hair
Extra virgin olive oil 
Garlic Aglio e olio: allicin + oleocanthal via complementary biochemical pathways
Technical: Garlic contains allicin (formed when cutting/crushing) that influences HMG-CoA reductase (involved in lipid metabolism). Olive oil contains oleocanthal that modulates COX-1/2 enzymes. Together they influence lipid metabolism and prostaglandin cascade via complementary biochemical pathways. The fat also helps absorb fat-soluble garlic compounds.
What does this mean for you? Gently warm garlic in olive oil (don't burn!) as the base for many dishes. This is why 'aglio e olio' pasta is so beloved — two bioactive compounds that reinforce each other.
HeartImmune System
Sea salt Avocado Minerals improve flavor perception and electrolyte balance
Technical: Sea salt contains trace minerals (magnesium, potassium, calcium) besides sodium. Tomato is rich in potassium (237mg/100g) and lycopene. Avocado adds magnesium (29mg) and potassium (485mg). Together they form a broad electrolyte profile: sodium (salt) + potassium (tomato/avocado) + magnesium (avocado) — essential for fluid balance and nerve function.
What does this mean for you? Sprinkle tomato and avocado with a pinch of sea salt. This is more than flavor — the minerals complement each other for a complete electrolyte balance.
HeartEnergy
Sea salt Extra virgin olive oil Minerals + polyphenols for cellular balance
Technical: Sea salt's sodium is essential for the sodium-potassium pump (Na+/K+-ATPase) that regulates every body cell. Olive oil's oleuropein and hydroxytyrosol provide antioxidant protection for cell membranes. The combination supports cell integrity: sea salt regulates ion balance, olive oil protects the membrane. In Mediterranean cuisine, coarse sea salt + olive oil is the most basic flavor profile.
What does this mean for you? Freshly ground sea salt with extra virgin olive oil is the simplest and most nutritious finishing of any dish. The combination provides the basic needs of your cells: minerals for function, polyphenols for protection.
HeartGeneral Wellness
Black pepper Extra virgin olive oil Fat increases piperine absorption and enhances polyphenols
Technical: Piperine is fat-soluble and absorbed 2-3x better with dietary fat. Olive oil's oleocanthal and piperine both modulate COX signal transduction through different mechanisms, providing additive bioactive effect.
What does this mean for you? Grind fresh pepper over salads with olive oil dressing. The combination enhances both pepper absorption and bioactive action.
Anti-inflammatoryHeartDigestion
Ingredients (10)
+8 more ingredientsInstructions
- 1 Halve the avocado, remove the pit and scoop the flesh into the blender.
- 2 Add the cucumber, Greek yogurt, almost all of the dill, spring onion, garlic, lime juice, olive oil, sea salt and black pepper.
Nutrition per serving
Indicative values per serving.
Timing & Suitability
Shelf life: 1 days in fridge
Tags & Diet
Allergens: Dairy