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AIP Emerald Soup Recipe

Louise | July 30
AIP Emerald Soup Recipe #aip

During the hottest weeks of summer, I don’t even turn on my oven or stove. It is simply too hot to cook and no one wants to eat hot food in that kind of weather anyways. It is times like this when recipes like our AIP emerald soup really shine. This refreshing green soup is served cold, perfect for a hot summer day. It is packed with fresh and flavorful ingredients from herbs and leafy greens, to melon and avocado. It has a little bit of everything. Except nightshades of course! That’s right, not only does this soup not need to be cooked, it is also AIP-friendly. It’s a summer slam dunk!

A Short Guide to Chilled Soups Around the World

When most people in the United States think of soup, they imagine something hot, maybe chicken noodle soup or tomato soup. But there are many traditional soup recipes from all around the world that are served cold. Read on for a quick introduction to some international cold soups.

  • Gazpacho – One of the most well-known chilled soups. This classic Spanish dish originated in Andalusia.
  • Borscht – This beet soup is popular all over Eastern Europe, the cold version with sour cream is commonly called kholodnik, which means cold soup, or svekolnik, meaning beet soup.
  • Vichyssoise – This potato-based French soup is traditionally served cold, but in the US is is often served hot.
  • Okroshka – Borscht’s lesser-known cousin, this Russian soup is made with raw veggies, boiled eggs, potatoes, and cooked meat.
  • Naengguk – This isn’t just one soup, but a whole category of chilled Korean soups. There are two main varieties, soups made from rich meaty broths and those made with a light sweet and sour broth.

Our Top Three Tips for Perfectly Blended Soup Every Time

  1. Invest in the right equipment – A high powered blender will make quick work of any soup recipe, while an immersion blender is really handy for large batches of cooked soup. Picking the right tool for the job is essential.
  2. Be aware of temperature – Whether you’re making hot soup or cold soup, being aware of the temperature is essential. Hot soups need to be carefully transferred, while cold soups typically need to be chilled between blending and serving.
  3. Don’t be afraid to strain – Particularly if you’re working with an older blender, the best way to get silky smooth soup every time is to run it through a strainer after blending.

More AIP Soup Recipes to Make All Year Long

AIP Emerald Soup Recipe #aip

AIP Emerald Soup Recipe #aip

AIP Emerald Soup Recipe

  • Author: Louise Hendon
  • Prep Time: 15 minutes
  • Cook Time: 0 minutes
  • Total Time: 15 minutes
  • Yield: 4 servings 1x
  • Category: Soup, Entree
  • Cuisine: British


A healthy, fiber-packed, chilled soup sure to delight.


  • 2 cups (480 ml) of cold water
  • 1 cucumber (220 g), roughly chopped
  • 1/2 large avocado (100 g), diced
  • 3 1/4 cups (98 g) of baby spinach 
  • 7 oz (approximately 1 1/3 cup) of melon (196 g), roughly chopped
  • generous squeeze of lemon juice
  • small handful of cilantro (leaves only)
  • coconut aminos, to season (optional)
  • sliced green onions, to garnish (optional)


  1. Combine all the ingredients in a blender and blitz until smooth.
  2. Enjoy chilled, garnished with sliced green onions.


All nutritional data are estimated and based on per serving amounts.


  • Calories: 141
  • Sugar: 21 g
  • Fat: 4 g
  • Carbohydrates: 26 g
  • Fiber: 5 g
  • Protein: 3 g
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