5 Ingredients: Cantaloupe Soup

by in 5-Ingredient Recipes, August 25, 2010
Dana's 5-Ingredient Melon Soup
Dana's 5-Ingredient Melon Soup

It’s been a hot and humid summer – cool off with this refreshing and light no-cook soup. It’s a snap to make, and has only 5 ingredients.

Cantaloupe Soup
Yield: 8 appetizer portions (1/2 cup each)

Ingredients:
1 oz prosciutto, finely chopped
1 large cantaloupe, diced (about 4 cups)
1 cup apple juice
1/4 teaspoon each sea salt and freshly ground black pepper
Fresh chives, finely chopped

The Ingredients: Melon, Apple Juice, Chives, Cantaloupe
The Ingredients: Melon, Prosciutto, Apple Juice, Chives

Prosciutto
The salty bite of thinly-sliced prosciutto balances out the fruit’s sweetness. A quick sauté makes it crispy and chewy, a nice contrast to the velvety soup. If you’d rather forgo the meat and make this a vegetarian recipe, skip the prosciutto and add chunks of cucumber like in this recipe from Alex Guarnaschelli.

Cantaloupe

This cool and sweet melon has it all – a punch of flavor and a silky smooth consistency that whips into a flavorful (and not overly sugary) soup. This melon is also super healthy — in just one cup you’ll find lots of fiber, potassium and the antioxidant beta-carotene.

Apple Juice

The mellow sweetness of apple juice brings the soup together. Look for 100 percent fruit juice instead of one with added sugar.

Sea Salt and Black Pepper
A sprinkle of sea salt and freshly ground black pepper are a must to balance out the flavors in this simple soup. These commonly overlooked ingredients make a big difference, so use the best quality you can find.

Chives
Bright green chives add a hint of onion flavor and pop of color. They also made our Summer Fest list of favorite herbs.

Directions:
Saute prosciutto in a nonstick pan over medium heat for 2-3 minutes until crispy; set aside. Combine cantaloupe, apple juice, salt and pepper in a blender and blend until smooth. Pour into serving bowls and top with prosciutto and chives.

Nutrition Info Per (1/2 cup) Serving:
Calories: 46
Total Fat: 0.5 grams
Saturated Fat: 0 grams
Total Carbohydrate: 9 grams
Protein: 2 grams
Sodium:  144 milligrams
Cholesterol: 0 milligrams
Fiber: 1 gram

Dana Angelo White, MS, RD, ATC, is a registered dietitian, certified athletic trainer and owner of Dana White Nutrition, Inc., which specializes in culinary and sports nutrition. See Dana’s full bio »

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Comments (9)

  1. Amy @ SS&GF says:

    We love cantaloupe wrapped in prosciutto so I'm sure that we'd love this soup, too. It's super healthy and has such a beautiful color. I'll have to try this.

  2. Blah says:

    :)
    Sounds great!! I love cantoulope, and I usually eat plain or wrapped in proscittuo, but this will be something new. I am definetly going to try this recipe. It's sound very refreshing and healthy.
    ~"Blah"

  3. kim U. says:

    Sounds good I've been making Cantaloupe soup for years but different ingredients mine has…cantaloupe, orange juice, yogurt, honey and a pinch of cayenne…..mint garnish….oh yummy!!!! .

  4. russell says:

    i might learn some of your best recipe about melon soups and meats

  5. zealan says:

    you know ilove ianbri ccoloni or niccolo

  6. @Chef_Laurie says:

    Great play on a classic

  7. Spiritfoods says:

    Thanks for the recipe idea; an oldie but a goodie.

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