Cold Avocado & Cucumber Soup with Golden Sunflower Seeds

One day we had the most delicious salads I’ve ever tasted, and on the side was a light and refreshing green soup that I immediately fell in love with.

It was a creamy avocado soup that was perfect for a summer BBQ.

As soon as I got home, I was determined to recreate that soup. I remembered the refreshing cucumber, creamy avocado, and mild yogurt.

I added garlic and lemon for a little kick, some chili for a little heat, and oil and herbs for flavor.

To my surprise, I nailed it on the first try!

I’m not usually a big fan of soup, especially cold soup, but this is an exception. I’ve been craving it ever since I first tried it.

It’s perfect for summer, it’s easy to make, and it can be made a day or two ahead.

It’s the perfect appetizer or light summer lunch on a hot, sunny day.

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Cold Avocado & Cucumber Soup

Cold Avocado & Cucumber Soup with Golden Sunflower Seeds
Course Snack
Servings 7 little starter
Calories 94kcal


  • 2 ripe avocados
  • 1/2 cucumber
  • 1 bundle of fresh parsley
  • 1/2 bundle of fresh mint
  • 0.7 cup plain yoghurt (150 ml) I used one with 3,5% fat, sour cream works as well
  • 1 cup ice cold water (250 ml)
  • Juice from 1 lemon
  • 2 tbsp virgin olive oil
  • 1 clove of garlic
  • 1.5 tsp chili paste, a splash of tabasco or chill flakes
  • 1.5 tsp salt
  • Freshly ground pepper

Golden sunflower seeds

  • 1/2 cup sunflower seeds
  • A generous pinch of salt


  • Cut cucumber into smaller pieces and scoop out the avocado flesh. Add everything to a blender and blend until creamy and smooth. Adjust thickness with more water if necessary – and season to your taste.
  • Heat a skillet to medium heat. Roast the sunflower seeds together with salt until golden. Transfer to a plate until cooled.
  • Serve the soup straight away – you could blend in a few ice cubes to make it ice cold, or store it in the fridge until it is time to serve. Sprinkle with a sunflower seeds and a few fresh mint/parsley leaves.


Calories: 94kcal | Carbohydrates: 2g | Protein: 2g | Fat: 9g | Saturated Fat: 1g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 5g | Sodium: 500mg | Potassium: 91mg | Fiber: 1g | Sugar: 1g | Vitamin A: 20IU | Vitamin C: 1mg | Calcium: 11mg | Iron: 1mg