Chill out with summery cold soups

Hot soup is the quintessential comfort food, but there's nothing more welcoming than a bowl of chilled soup during scorching summer days.

Cold soups combine a wealth of fresh, seasonal ingredients and flavors in a quick, no-fuss, simple meal.

"Soup is a four-season food that isn't meant just for the cold days when you want to be cozy but also for the summer when you want something refreshing and easy and don't want to turn on the stove," said Julie Peacock, co-author of "The Soup Club Cookbook." It's an easy meal and way of combining lots of flavors in a bowl.

When we think of chilled soups, the first one that usually comes to mind is the Spanish gazpacho — the uncooked tomato-based soup with raw cucumbers, peppers and onion.

Trendier variations have expanded the cold soup menu. There are savory purées, including the classic vichyssoise. Sassy, textured raw vegetable creations are on the list, while cooked and then chilled soups are always a convenient option. And then there are the semisweet fruit purées and raw fruit-based soups served as desserts.

Cold soups are supposed to excite your appetite, not satiate your hunger, and therefore are served primarily as starters or accompaniments. Occasionally they can be the main attraction of the meal. "They are also a nice finisher and palate cleanser and can act as a digestif at the end of a meal," Peacock said.

The rule of thumb for cold soups is fresh ingredients. Peacock stresses the importance of seasonal and high-quality ingredients when whipping up chilled soups. Moreover, it's key to use citrus to bring that next level of zing, and be liberal with fresh herbs for that extra brightness. Add plenty of seasoning and don't forget to factor in the time to chill the soup and allow the flavors to mingle.

You can always turn your salad into soup with a mix of lettuces and herbs. Thicken the purée with yogurt and top it with a colorful salsa. Combine sweet melons with vegetables and brighten the flavor with splashes of lime or lemon juice. Spike peaches with prosecco and cool mint, or drown crimson berries in a pool of red wine. For a vegan approach, try a blend of bread, almonds, garlic, vinegar, water and olive oil.

Countries around the world embrace the cold soup tradition. Ukraine is proud of its sorrel soup, Russia is famous for its beet borscht, and Uzbekistan revels in its okroshka, a traditional mixture of raw vegetables served in a milk-based, tangy cold broth. It can be vegetarian or speckled with chunks of beef for a meaty version.

But regardless of country, technique or type of soup, plenty of seasoning is vital as cold soups tend to showcase a dull edge with flavors lessening in the cold, Peacock said. Amp up the taste of soups with a wide array of garnishes; top them with tangy vegetables, hard-cooked eggs, dollops of sour cream and seafood. Sprinkle purées with herbs such as mint, basil or dill; add a dash of citrus and toss in some toasted nuts. For a brave punch, finish the dish with a pinch of red pepper flakes.

You might want to avoid loads of animal fat or butter in cold soups as they tend to envelop your mouth in an unpleasant way.

Don't be intimidated to make cold soups.

Serves 4.

Note: This soup is a summer salad turned into liquid. The intensely green soup comes together in a blender, which means there is no cooking involved. Feel free to adjust the amount of onions to your personal taste. Adapted from "A Beautiful Bowl of Soup: The Best Vegetarian Recipes," by Paulette Mitchell.

• 4 c. torn butterhead lettuce leaves

• 2 c. (about 2 oz.) stemmed baby spinach

• 1 c. fresh flat-leaf parsley sprigs

• 3/4 c. plain yogurt

• 2 tbsp. fresh lemon juice

• 2 c. vegetable stock

• Salt and freshly ground pepper to taste

• 1 tbsp. extra-virgin olive oil

• 1/2 tsp. sugar

• 1/8 tsp. dry mustard

• 1/4 c. red radish matchsticks

• 1/4 c. seeded-cucumber matchsticks

Directions

To make salsa: In a small bowl, whisk together olive oil, vinegar, sugar, mustard and dash of salt and pepper. Stir in radish and cucumber strips. Cover and refrigerate.

Serve soup in shallow bowls with a mound of salsa spooned atop each serving.

Nutrition information per serving:

Calories100Fat4 g

Sodium530 mgSaturated fat1 g

Protein4 gCholesterol3 mg

Dietary fiber2 g

Exchanges per serving: 2 vegetable, 1 fat.

Serves 6.

Note: Although it's called a gazpacho, in this variation the tomato shines faintly in the background leaving center stage for the watermelon. From "Happy Cooking: Make Every Meal Count ... Without Stressing Out," by Giada De Laurentiis.

• 1 medium heirloom tomato, chopped

• 2 tbsp. extra-virgin olive oil

• 2 limes, divided

• 3/4 c. fresh basil leaves, finely chopped

• 1/4 c. fresh mint leaves, finely chopped

• 1/4 tsp. freshly ground black pepper

Directions

In a blender or food processor, combine watermelon, tomato and olive oil.

Zest 1 lime and squeeze juice; add zest and juice to the blender and purée until mixture is smooth. Pour soup into a large bowl and stir in the basil, mint, salt and pepper. Chill soup for at least 3 hours before serving.

To serve, pour soup into chilled bowls. Cut remaining lime into wedges and use to garnish the bowls.

Calories110Fat5 g

Sodium160 mgSaturated fat1 g

Carbohydrates18 gTotal sugars13 mg

Protein2 gCholesterol0 mg

Dietary fiber2 g

Serves 4.

Note: Bread replaces the tomatoes found in a traditional gazpacho. The almonds in this soup give it a creamy nuttiness. Adapted from "Big Vegan: More than 350 Recipes No Meat / No Dairy All Delicious," by Robin Asbell.

• 3-in. white baguette, crust removed

• 1/2 c. slivered almonds, plus more for topping

• 1 tbsp. sherry vinegar

• 1/2 tsp. salt

• 1 c. ice water

• 1/4 c. extra-virgin olive oil

• 2 c. seedless green grapes, halved

• 1 c. finely diced cucumbers

In a food processor, combine baguette, almonds, vinegar, garlic and salt. Process, adding ice water gradually to make a smooth purée.

With machine running, drizzle in oil. Transfer purée to a medium bowl, then stir in grapes and cucumber. Refrigerate for up to 3 days until serving. Before serving, top the soup with a few slivered almonds for an additional crunch.

Nutrition information per serving:

Calories300Fat22 g

Sodium350 mgSaturated fat3 g

Protein5 gCholesterol0 mg

Dietary fiber3 g

Exchanges per serving: 1 fruit, ½ carb, 1 high-fat protein, 3 fat.

Serves 4.

Note: Pleasantly fruity and sweet with a boozy punch of prosecco, this dessert is a palate cleanser. From "Big Vegan: More than 350 Recipes No Meat/No Dairy All Delicious," by Robin Asbell.

• 1 1/2 c. dry prosecco (Italian sparkling wine)

• 1/2 c. fresh mint, finely chopped

• 1/2 c. coconut milk

• 2 tbsp. agave syrup, plus extra if needed

• 1 tbsp. freshly squeezed lemon juice, plus extra if needed

Directions

Chop peaches and put them in a 4-quart saucepan with prosecco. Bring to a boil and reduce to a simmer. Cook until peaches are breaking down, about 30 minutes. Remove from heat, then stir in mint and let cool.

In a blender or food processor, purée peaches with coconut milk, agave syrup and lemon juice.

Refrigerate soup up to 4 days. Taste and adjust lemon juice or agave. Serve in bowls with mint sprigs.

Nutrition information per serving:

Sodium10 mgSaturated fat6 g

Carbohydrates30 gTotal sugars25 mg

Protein2 gCholesterol0 mg

Dietary fiber3 g

Exchanges per serving: 1 fruit, 1 carb, 1 ½ fat.

Note: This recipe calls for sorrel, an herb that looks like arugula, but has a somewhat sour taste. If you can't find it, use baby spinach and add a few extra tablespoons of fresh lemon juice. The soup can be served cold, but it tastes just as delicious when hot. It can be prepared up to 2 days in advance and refrigerated, tightly covered. Stir well before serving. From "Soup of the Day: 150 Delicious & Comforting Recipes from Our Favorite Restaurants," by Ellen Brown.

• 2 tbsp. unsalted butter

• 1 lb. fresh sorrel leaves, stemmed

• 1 bunch green onions, white parts and 4 in. of green tops, sliced

• 6 c. vegetable or chicken stock

• 2 tbsp. sugar

• 3 tbsp. fresh lemon juice

• 2 egg yolks

• Salt and freshly ground black pepper to taste

• 3 to 4 diced hard-cooked eggs, for garnish

• 1/4 c. chopped fresh dill, for garnish

Directions

Heat butter in a 4-quart soup pot over medium heat. Add sorrel and green onions, and cook, stirring frequently, for 5 minutes, or until the sorrel wilts. Add stock and tarragon and bring to a boil over medium-high heat. Reduce heat to low and simmer, uncovered, for 20 minutes. Stir sugar and lemon juice into the soup.

Beat egg yolks in a mixing bowl with a whisk until thick and light yellow in color. Slowly beat about 1 cup of the hot soup into the egg yolks so they are gradually warmed up, and then return the egg and soup mixture to the pot. Place pot over medium-low heat, and stir constantly, reaching all parts of the bottom of the pot, until mixture reaches about 170 degrees on an instant-read thermometer. At this point it will begin to steam and thicken slightly. Do not allow mixture to boil or the eggs will scramble. Season to taste with salt and pepper.

Refrigerate soup until cold, at least 4 hours but preferably overnight. Adjust seasoning if necessary.

Nutrition information per each of 8 servings:

Calories140Fat9 g

Sodium170 mgSaturated fat5 g

Carbohydrates10 gTotal sugars7 mg

Protein5 gCholesterol130 mg

Exchanges per serving: 2 vegetable, 2 fat.

Serves 8.

Note: Adapted from "The Soup Club Cookbook," by Courtney Allison, Tina Carr, Caroline Laskow and Julie Peacock.

• 5 medium cucumbers (about 2 1/2 lb.), divided

• 1 1/2 c. walnuts, toasted and roughly chopped, divided

• 1 green onion, green and white parts, chopped

• 1 garlic clove, minced

• 1/2 c. fresh mint leaves

• 1/2 c. fresh flat-leaf parsley leaves

• 1/4 bunch fresh dill, plus 1/4 c. minced

• 3/4 c. ice-cold water, or cold vegetable broth, plus more as needed

• Salt and freshly ground black pepper

• Splash of hot sauce

Directions

Peel, seed and roughly chop 4 cucumbers. Peel remaining cucumber. Cut it lengthwise, then seed and slice it into half-moons and set aside for garnish.

Refrigerate for at least 2 hours before serving, or until thoroughly chilled.

To serve, stir 1/2 cup walnuts into the soup. Top with dill, a dollop of yogurt, finely sliced cucumber and 1/2 cup walnuts. Add a splash of hot sauce.

Nutrition information per each of 8 servings:

Calories200Fat14 gSodium40 mg

Carbohydrates10 gSaturated fat2 gTotal sugars6 g

Exchanges per serving: 2 vegetable, 1 medium-fat protein, 2 fat.

Serves 4.

Note: Kefir is a fermented milk that is similar to a liquid yogurt. You could serve 1 cup of chilled cooked beef along with the vegetables if you want to please meat-lovers. From Kavsar Restaurant in Pittsburgh.

• 4 hard-cooked eggs

• 2 medium boiled potatoes

• 4 small radishes

• 2 c. chopped mixed greens such as dill, parsley, green onion and fresh green garlic

• 6 c. kefir, chilled (see Note)

• Chilled water if you prefer a thinner soup

• Freshly ground black pepper and salt to taste

Finely dice eggs, potatoes, cucumbers and radishes. Chop greens.

Mix everything in a bowl and pour chilled kefir over mixture. Add water to adjust consistency. Season with pepper and salt.

Serve immediately to preserve freshness of the ingredients.

Nutrition information per serving:

Calories410Fat19 gSodium260 mg

Protein21 gCholesterol230 mgDietary fiber4 g