Kalte Gurken-Avocado-Suppe mit Joghurt & Dill - ein darmgesundes und schnelles Sommer-Rezept - myBioma

Cold cucumber and avocado soup with yogurt and dill – a gut-healthy and quick summer recipe

Summer greetings for your gut and your taste buds

This cold cucumber-avocado-soup is proof that soup season doesn’t end with summer. Creamy yet refreshing, it’s the perfect choice for anyone craving a quick and healthy meal on hot days. With yogurt, dill, and a touch of lemon, it’s light, cooling, and ready in just 10 minutes—no stove required.

Better still, it’s not only delicious but also microbiome-friendly: rich in fibre, healthy fats, essential nutrients, and plant compounds that gently support your digestion. A bowl of summer wellness, straight from the blender.

Ingredients for a cold cucumber and avocado soup: cucumber, avocado, yogurt, dill, garlic, and lemon. A quick and gut-healthy recipe with healthy fats, fiber, and vitamins. Refreshingly summery and easy to prepare.
With these ingredients you can easily conjure up a delicious and gut-healthy cucumber and avocado soup.

Ingredients

for 2 servings:

  • 1 large cucumber
  • 1 ripe avocado
  • 150 g (soy) yogurt (unsweetened)
  • 1 small garlic clove
  • Juice of half a lemon
  • 1 tbsp extra virgin olive oil
  • 1 tbsp fresh dill, chopped
  • 1 tbsp apple cider vinegar
  • Salt & pepper to taste

Preparation 

  1. Roughly peel the cucumber and cut into pieces.
  2. Halve the avocado, remove the pit and scoop out the flesh.
  3. Place all ingredients in a blender: cucumber, avocado, yogurt, garlic, lemon juice, olive oil, dill, apple cider vinegar and salt & pepper.
  4. Blend until smooth. If you don't have a blender, you can also place the ingredients in a tall container and use an immersion blender.
  5. Refrigerate for 30 minutes, serve cold, and enjoy! ☀️
Cold Cucumber and Avocado Soup: Blend cucumber, avocado, yogurt, dill, garlic, and lemon, pour into jars, and refrigerate. A quick and gut-healthy recipe packed with healthy fat, fiber, and vitamins. Refreshingly summery and easy to prepare.
You can also store the soup in jars in the refrigerator for a few days. Perfect for a quick, healthy lunch!

Avocado magic: Creamy delight for intestinal microbes

Avocados are rich in fat – but the healthy kind! Their predominantly unsaturated fatty acids, especially valuable oleic acid, support both heart and gut health. They may help lower LDL cholesterol levels without negatively affecting the “good” HDL (1).

But that’s not all: with around 7 g of fibre per fruit, avocados are excellent fibre providers and digestion boosters. In particular, the prebiotic fibre pectin serves as food for beneficial gut bacteria and is converted by them into short-chain fatty acids. These powerful compounds play a key role in maintaining a healthy gut barrier and are associated with a reduced risk of numerous chronic diseases.

Research shows that regular avocado consumption can increase microbiome diversity (2,3). Diversity – the variety of bacterial species in the gut – is one of the most important indicators of microbiome health. The more diverse and balanced the microbial community, the better it can carry out its many vital tasks for our overall wellbeing. Want to learn more? Check out our article: Microbiome insights: How to boost diversity and prevent dysbiosis

Avocados also have a lot to offer in terms of nutrients: Vitamins C and E support our immune system, potassium and antioxidant plant substances such as carotenoids protect cells, blood vessels and our heart (4).

Note: If you’d like to enjoy avocados consciously, pay attention to origin and cultivation. The best choice is organic avocados from Europe (if that's where you live). As healthy as they are, from a sustainability perspective, they should remain an occasional treat alongside a predominantly regional diet.

Cold cucumber and avocado soup for summer: A gut-healthy, microbiome-friendly dish thanks to prebiotic fiber, healthy fats, and antioxidants. Refreshing, delicious, and ready in 10 minutes.
The green summer soup promotes healthy digestion and tastes wonderfully refreshing.

This is why you should definitely try the summery cucumber and avocado soup soon

While we often enjoy avocados on crusty sourdough bread or as creamy guacamole, our cold cucumber and avocado soup brings another delicious option to the table. With its water content of around 96%, the cucumber is a true hydration hero, providing valuable vitamins and minerals and making the soup wonderfully light. Together with the creamy avocado, you’ll have a refreshing, gut-friendly summer dish in no time – rounded off with aromatic, digestion-supporting dill.

Tip: You can find even more gut-healthy recipes and in-depth nutritional knowledge in our e-book "Microbiome Food."

References

  • Hamednia S, Shouhani Z, Tavakol S, Montazeri N, Amirkhan‐Dehkordi M, Karimi MA, et al. Effects of Avocado Products on Cardiovascular Risk Factors in Adults: A GRADE‐Assessed Systematic Review and Meta‐Analysis. Food Sci Nutr. Jul 2, 2025;13(7):e70547.
  • Thompson SV, Bailey MA, Taylor AM, Kaczmarek JL, Mysonhimer AR, Edwards CG, et al. Avocado Consumption Ages Gastrointestinal Bacteria Abundance and Microbial Metabolite Concentrations among Adults with Overweight or Obesity: A Randomized Controlled Trial. J Nutr. August 17, 2020;151(4):753–62.
  • Yang J, Kei Lei O, Bhute S, M. Kris-Etherton P, H. Lichtenstein A, R. Matthan N, et al. Impact of daily avocado consumption on gut microbiota in adults with abdominal obesity: an ancillary study of HAT, a randomized controlled trial. Food & Function. 2025;16(1):168–80.
  • Dreher ML, Davenport AJ. Hass Avocado Composition and Potential Health Effects. Crit Rev Food Sci Nutr. May 2013;53(7):738–50.
Carina Gurtner BSc, BA
Carina Gurtner BSc, BA
Nutritionist
As a nutritionist and media & communication scientist, Carina uses her expertise to communicate complex health topics in an understandable way. Her aim is to inspire others to lead a conscious, healthy and sustainable lifestyle.
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