EcuadorianEasy · Cold
Honey Cantaloupe Soup with Mint and Lime
A bright, chilled summer soup that captures the best of coastal Ecuadorian flavors—ripe cantaloupe pureed with honey, fresh mint, and a generous squeeze of lime. Serve icy cold as an appetizer or light lunch on a warm day.
Prep
15 min
Cook
10 min
Total
25 min
Method
1
In a small saucepan over medium heat, combine the sliced yellow onion, minced garlic, mint leaves, and mint stems. Add 2 tablespoons of water. Cook, stirring occasionally with a wooden spoon, for 4-5 minutes until the onion is softened and translucent but not browned. Remove from heat and discard the mint stems.
2
Transfer the cooked onion mixture to a blender. Add the chopped cantaloupe, honey, salt, white pepper, and remaining 2 tablespoons of water. Blend on high for 2-3 minutes until completely smooth and aerated. Taste and adjust sweetness with extra honey if needed.
3
Pour the blended soup into a large bowl and let it cool to room temperature, about 15-20 minutes. Stir in the room-temperature yogurt and lime juice until fully incorporated. Season with additional salt and white pepper to taste. Cover and refrigerate for at least 1 hour until thoroughly chilled.
A
Nutri-Score
Excellent balance
A–E · lower is better · score -2
Calories
110
per serving
Source of protein · 5gLow saturated fat · 1gLow salt · 185mg
Protein
5g
Carbs
24g
Fat
1g
Sat. fat
1g
Fiber
2g
Sugar
21g
Sodium
185mg
Dairy OptionalGluten FreeAnti InflammatoryHeart HealthyLow FatLow CalorieLow Sodium Option
Nutri-Score is a general nutritional-balance guide, not medical or dietary advice.
A
Environmental impact
Very low impact
A–E · lower is better · includes estimates
kg CO2e
0.3
per serving
ACarbonAEU all-round· both agree
Water
0.3m³
Land
8.7Pt
Runoff
0.04g P
cantaloupe, roughly chopped drives 47% of this recipe’s estimated footprint.
Carbon from Poore & Nemecek 2018; water, land & runoff from Agribalyse — modelled averages for comparing recipes, not a measurement of your groceries.
Flavor Profile
4
Umami
8
Sweet
4
Salty
7
Sour
2
Bitter
1
Spicy
Textures
CreamySilkySmooth
Aromas
CitrusHerbalSweet
Kitchen Equipment
Safety & Storage
Allergen Warning
This recipe contains milk from yogurt. For guests with milk allergies or lactose intolerance, substitute with a dairy-free alternative such as coconut yogurt or oat-based yogurt.
Cooking Temperature
Cook onion and garlic mixture until onion is softened and translucent, approximately 4-5 minutes over medium heat. Do not allow ingredients to brown.
Handling
When blending hot liquid in a blender, remove the center plug from the lid and cover with a folded kitchen towel to allow steam to escape and prevent pressure buildup and splashing.
Storage
After adding yogurt and lime juice, refrigerate the soup for at least 1 hour until thoroughly chilled. Store in an airtight container at 40°F or below and consume within 2-3 days.
High Risk Population
This dish contains dairy. Pregnant individuals, young children, elderly persons, and immunocompromised individuals should ensure yogurt is fresh and properly refrigerated before use to minimize risk of foodborne illness.
Pro Tips
Technique
The secret is in the chill—do not rush it. An hour in the refrigerator is the minimum; two hours is better. The yogurt will thicken slightly and the flavors will calm down into something that tastes like a cool morning by the water. Also, always blend on high; you want that aeration that makes the soup feel light and almost effervescent.
Substitution
If you want a more tropical Ecuadorian feeling, swap the mint for fresh cilantro—you will lose the cooling note but gain that unmistakable coastal brightness that we love back home. The lime stays; it always stays.
From the chef
In Guayaquil, we always had something cool and bright waiting for you after a hot morning at the market—a bowl of something that tasted like the ocean breeze felt. This cantaloupe soup carries that same spirit: the honey sweetness, the lime that wakes you up, the mint that cools you down. I learned to make this in Madrid when I was missing those Saturday mornings, and now it is what I serve my friends in Murcia when the Spanish summer heat hits and everyone is too tired to cook anything heavy.
TagsChilled SoupSummerRefreshingFruit BasedEasyBlenderNo CookLight
AllergensMilk
Source: generated · June 12, 2026