cucumber soup, prebiotic, probiotic, soup, cucumber, dill

Recipe: Turkish-Style Cucumber Soup

Combining pre- and probiotics at the same time does wonders for your gut.

Probiotics are great, but they perform even better when you pair them with prebiotics, explains Raphael Kellman, MD, an integrative and functional physician based in New York City and the author of The Microbiome Diet. He offers a recipe from his book, a cold cucumber soup that makes a refreshing lunch or snack. The live cultures in the yogurt are contain probiotics, while the protein supports your energy. Cool and tangy, the aromatic flavors of mint and dill make the soup extra flavorful, and the artichoke and tomato garnishes give you two helpings of microbiome boosters. If you want to make the soup more filling, throw in the optional quinoa. Anything left over will keep for a few days in the fridge.

Ingredients

  • 1 large cucumber, peeled and seeded
  • 1½ cups goat's or sheep's milk yogurt
  • ¼ cup and 1 Tbsp chopped fresh mint, plus more for garnish
  • ¼ cup and 1 Tbsp chopped fresh dill, plus more for garnish
  • 1 Tbsp olive oil
  • 1½ tsp minced garlic
  • 1 tsp white vinegar
  • ½ cup cooked quinoa, if using
  • 2 tbsp diced tomato
  • 2 tbsp diced cooked Jerusalem artichoke or raw jicama

Directions

  1. Dice ¼ cup of the cucumber for garnish and set aside; grate remainder.

  2. In a medium bowl, combine yogurt, ¼ cup each mint and dill, olive oil, garlic, vinegar and 1 Tbsp cold water. Season with salt and freshly ground black pepper, and fold in quinoa, if using.

  3. Stir shredded cucumber into yogurt mixture and refrigerate, at least 3 hours.

  4. To serve, season with additional salt and pepper if needed, and garnish with tomato, artichoke or jicama, and remaining tbsp mint and dill, plus more if desired.

From The Microbiome Diet: The Scientifically Proven Way to Restore Your Gut Health and Achieve Permanent Weight Loss by Raphael Kellman, MD, copyright © 2015. Reprinted by permission of Da Capo Lifelong Books, a member of The Perseus Books Group.