BHealthy Blog

Creamy Cantaloupe Soup

Beat the heat with this picture-pretty first course. Refreshing and tasty, this cantaloupe soup will have your family and friends begging for more. It provides a break from normal soup ideas and only takes 20 minutes to prepare.

Preparation time: 20 minutes
Chill time: 3 hours


2 cantaloupes

1 teaspoon ground ginger

1/4 teaspoon nutmeg

1/2 cup fat-free sour cream, plus 4 teaspoons for garnish


Cut cantaloupes in half. Remove seeds. With a spoon or melon baller, remove fruit from flesh. Refrigerate rinds to use as soup “bowls.” Put melon into blender with sour cream and spices. Blend to a creamy consistency. Refrigerate for at least an hour to chill soup and let flavors blend. Pour soup into melon bowls and swirl in a teaspoon of sour cream as a garnish.

Serves four

Each serving contains approximately 129 calories, 28 g carbohydrates, 3 g protein, less than 1 g fat, 111 mg sodium, and 3 g fiber.

Gluten-free diet? No problem. Use only spices and condiments that are gluten free. Read food labels carefully and contact the company if you have any questions.