5 Ingredients: Cantaloupe Soup

It’s been a hot and humid summer – cool off with this refreshing and light no-cook 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
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.

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.

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 »

You Might Also Like:

Keep Reading

Next Up

5 Ingredients: Coconut Soup With Noodles & Mushrooms

Tired of sandwiches for lunch or the same pasta for dinner? A warm bowl of this Thai-inspired soup will hit the spot. Not only is the soup filled with nutrients; it helps fill you up, too.

5 Cantaloupe Pairings to Test Out Immediately

With its tender, pastel-orange flesh, this seasonal melon is the unsung hero of the produce section, offering the kind of versatility that many other fruits lack.

5 Ingredients: Chia Pudding

Have you tried chia seeds? They plump up when soaked and when combined with a milk (or a dairy alternative like coconut milk) create a cool, creamy pudding.

5-Ingredients: Pear Chutney

Make homemade pear chutney to serve with chicken or pork, with a cheese plate, over yogurt or on a sandwich.

5 Ingredients: Cranberry Spritzer

During the holidays or family gatherings, the adults sip on wine or cocktails and the kids drink juice, but my 7-year-old son complained that he wanted something more (and I refuse to buy soda). That’s how this cranberry spritzer was born.

5 Ingredients: Stuffed Mushrooms

A light, flavorful and bite-sized app that’s perfect for your next soiree. You can’t go wrong with savory stuffed mushrooms.

5 Ingredients: Fruit Leather

Check the labels on many of those packaged fruit leathers and you’ll find upwards of 15 ingredients including corn syrup, partially hydrogenated oils (a.k.a. trans fats) preservatives, and artificial colors and flavors. Our homemade version has only three ingredients (okay, four if you count water), and fresh, satisfying flavor.

5 Ingredients: Cucumber Salad

Healthy and family-friendly! This light cucumber salad makes a great side for barbecue fare and is easy to tote along for a picnic.

5 Ingredients: Five Summer Sauces

Liven up your summer menus! Here are five totally different sauces bursting with seasonal flavors.

5 Ingredients: Green Tea Smoothie

Brew a pot of green tea and save the leftovers for this amazing smoothie.