Monday, August 11, 2014

Ginger Mango Chilled Soup Recipe- Gluten Free, Vegan Options, GAPS Legal

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The other day when I was in the farmer's market, I saw a big box of mangoes about to be thrown out. Why? Because they were super soft, and the vendors knew they couldn't sell them that way.
But I? I love overripe fruit, especially mango, since it is delectable and sweet when overripe. So I brought the entire box home.
Unfortunately, these overripe mangoes, while delicious, were rather on the fibrous side, so I had to figure out a way to get the most of the mangoes' goodness without getting a mouthful of mango "hair".
I figured a chilled mango soup would probably hit the spot on a hot summer day. I got the very basic idea from this recipe, but then played around with it and made it my own.
Everyone in my family really loved it, including each kid of mine, despite the raw onions and ginger in it. There were no leftovers.
If your mangoes aren't overripe, you may need to add a drop more honey to give it the sweetness it needs.
P.S. Don't expect this to be a sweet soup- while it definitely has sweet notes, it is definitely more of a savory than sweet dish.
This soup is GAPS/Paleo/Primal friendly, and if you use a vegan sweetener, is completely vegan as well. It also is allergy friendly. I'd say this soup is good for every diet, other than for people who don't do well with raw onions.

Ginger Mango Chilled Soup Recipe- Gluten Free, Vegan Options, GAPS Legal

4 overripe mangoes
1 large onion
2 1/2 cups water
1 teaspoon-1 tablespoon ginger powder (I used a full tablespoon, but start off with less and only add more if you think it is necessary/if you like spice)
1/4 teaspoon salt
1/2 cup lemon juice
1 tablespoon honey or other sweetener to taste.
A pinch or two of hot pepper flakes (optional)

1. Peel and de-seed your mango and peel and roughly chop your onions.

2. Put them in your food processor or blender. Blend until smooth.

3. Add everything else. Blend until smooth.

4. If you have fibrous mangoes, push your soup through a mesh strainer, so just the fibers are left behind.

5. Chill.

6. If desired, serve garnished with slices of scallions.


Have you ever had a cold mango soup before? What was in it? Does the combination of mango, onion, ginger, and hot pepper sound good to you, or odd? Does this look like a recipe you'd try? What is your favorite thing to do with overripe mangoes?

Linking up to Real Food Wednesday and Allergy Free Wednesday.


  1. It sounds excellent,and I'll try it; we have a lot of mangoes at the moment.

    My favorite cold mango soup is a tomato-mango soup: it has a mango, 6 cups tomatoes chopped, soaked cashews, soaked pumpkin seeds, quarter-cup of olive oil, juice of two lemons, and chili seasoning. Put it all through the blender.

  2. This sounds like an amazing soup. I eat mangos so quickly that I have never thought of using them for soup.

  3. This soup sounds wonderful! I'm going to try it with frozen mangoes.


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