Refreshing Watermelon Soup

My wife, Romi, and I discovered this deliciously refreshing soup on a trip to Cancun a few years ago. The chef from the hotel was nice enough to email us the recipe after we got home and it’s become a summer favorite. In Mexico they served it in a chilled coconut, but we’re not that fancy back at home. Good old soup bowls do just fine. 

Not only is the chilled soup perfect for a hot summer day, but watermelon is hydrating and packs a ton of health benefits. Watermelon is rich in carotenoids, including cryptoxanthin, zeaxanthin, lutein and lycopene. These beneficial phyotonutrients aren’t reported on nutrition labels, but they’re just as important as your standard vitamins and minerals.

There’s a long list of anti-inflammatory foods, and watermelon is one of my favorites. Plant nutrients (phytonutrients) in watermelon and other fruits and vetables are powerful antioxidants that can help reduce inflammation and promote healthy circulation. Watermelon is particularly rich in citrulline and lycopene. And for all you guys out there, research shows lycopene is important for prostate health too. 

One serving of this soup gives you 9-11 milligrams of lycopene. Per serving, watermelon has more lycopene than that other popular red fruit, the tomato. Yes, a tomato is technically a fruit. Plus, the form of lycopene found in watermelon is thought be more absorbable than the type of lycopene found in tomato. 

While watermelon is not a great source of protein, the protein it does contain is high in citrulline. This amino acid is converted in the body to nitric oxide (NO). Don’t be fooled by nitric oxide being abbreviated NO, because you definitely should be saying yes to more NO. It dilates (relaxes and expands) blood vessels. This can help lower blood pressure by increasing the diameter of the blood vessels and allowing easier blood flow easier. When blood flow improves, more nutrients are delivered to your brain, skin, eyes and all tissues throughout your body. 

The pumpkins seeds are a great source of zinc and healthy phytosterols, including beta-sitosterol, sitostanol, and avenasterol. Red onion contains polyphenols, which are antioxidants and have additional health benefits. 

This nutritious and refreshing soup is a perfect way to round out a healthy meal. Since it’s relatively low in protein, I recommend pairing it with a protein-rich dish or follow it up with my Morning Smoothie recipe, which is perfect anytime of the day.

Preparation time: 15 minutes

Chill time: Minimum 30 minutes

Serves: 4

What You’ll Need
  1. All the ingredients.
  2. A large pot or mixing bowl.
  3. A blender (I prefer a hand blender for convenience)
Ingredients (use organic when possible)

  1 medium watermelon (seedless preferred)
  1 red onion
  1 lemon
  1 serrano chili (optional)
  4 tablespoons pumpkin seeds
  1 tablespoon, fresh mint leaves, minced
  Salt (I prefer Himalayan salt because of its trace minerals)

Cooking instructions

Place into a large pot:

♥  6 cups cut watermelon 
♥  4 tablespoons chopped red onion 
♥  2 tablespoons of fresh-squeezed lemon juice 
♥  (optional) 2 teaspoons chopped serrano chili
♥  ½ teaspoon salt to taste
♥  ¾ teaspoon black pepper to taste 

Blend all ingredients to the desired consistency.

Place the blended ingredients in the refrigerator to chill. The amount of time you leave it in the refrigerator before eating it depends on how cold you want it. I typically cut and refrigerate the watermelon in advance so the soup is ready sooner to eat. If the watermelon is pre-chilled, put all the blended ingredients in the refrigerator for about 30 minutes so the soup can get a little colder and to allow the flavors from all the ingredients to mix together. 

Set aside to use as a garnish: 

  4 tablespoons pumpkin seeds
  1 tablespoon fresh mint leaves, chopped

Once the soup is the desired temperature, serve garnished with pumpkin seeds and mint. 

Nutrition per serving (approximate)

Calories 122
Total fat 4.2 grams
Saturated fat 0.7 grams (very low)
Cholesterol 0 mg
Sodium 1 mg
Potassium, negligible
Total carbohydrate 21 grams
Dietary fiber 2.4 grams
Total sugars 66.6 grams
Protein 1.7 grams
Vitamin D, negligible
Calcium 13 mg
Iron 0.6 mg

Bon appetit!

If You Liked This, You Might Also Enjoy

Top Alkaline Foods to Eat & Acid Foods to Avoid

Top Natural Approaches for Stress

Top Adaptogenic and Calming Herbs for Sleep



The Best Botanicals for Prostate Health

The Best Botanicals for Prostate Health

The prostate gland is a walnut-sized gland in men located just behind the bladder. The prostate’s primary function is to produce seminal fluid that nourishes and transports sperm. As men age, their risk for prostate issues increases, which can lead to difficulty peeing, erectile dysfunction, incomplete bladder emptying, and waking up during the night to have to go to the bathroom. Prostate cancer risk also increases as men age. This blog discusses the two most common prostate problems—benign prostatic hyperplasia (BPH) and prostate cancer—to help men understand the warning signs and what their options are.

Top Supplements for Healthier Skin

Top Supplements for Healthier Skin

When it comes to skin damage, there are two major underlying causes. One is caused by decreased collagen production creating the typical lines and that comes with getting older. People who once felt young and vibrant feel uncomfortable when they see crow’s feet, elevens and drier, sagging skin staring back at them in the mirror. The other category of damage, which can contribute to acne, psoriasis, and atopic dermatitis, is caused by chronic inflammation. In this situation, healthy cell turnover is disrupted, creating skin damage, redness and irritation. Fortunately, natural approaches that promote skin health can help.

Share This