Get all the benefits of the rich, delectable avocado in a cool soup perfect for a spring or summer treat. Despite the high fat and calorie content (they are healthy fats and calories well-spent, of course), avocado is one of the great superfoods, and one of the most easily accessible. Typically sold year-round in a majority of supermarkets, avocado is a whole food that has been linked to heart health and improved vascular function based on scientific studies.
Avocado is classified as a fruit, which is high in potassium, is a great source of dietary fiber (10 g per 150 g avocado) and even squeezes in a few grams of protein. Though not as significant as other super fruits, avocados contain a nice array of essential vitamins and minerals, including B-vitamins, vitamin E, vitamin C, and folic acid. For diabetics, or anyone whose doctor has recommended they reduce sugar intake, avocados are and ideal low-fructose fruit, and contain a minuscule amount of carbohydrates.
This fruit has been the perfect addition to salads, sandwiches, and burgers for ages, and even makes a delicious smoothie in the Vietnamese food tradition. Avocado also makes a great cold soup, with Latin-inspired seasonings and organic yogurt.
If dairy is a touchy subject, you can try your hand at a soy alternative for both the yogurt and milk. If you do eat dairy, organic is the best way to go, as you get the most nutrients (and the least hormones), like potassium, protein, acidophilus and other healthy bacteria. With the potency of avocado and cucumber plus yogurt, you have a nutrient-rich little soup to snack on or pair with a salad for lunch.
This recipe makes 6 servings, to save for later or feed a whole crew. Have some ingredients left over? Put the gazpacho on your face (minus the onion, salt and pepper). All other ingredients are equally good for your outsides as they are for your insides, especially for dry skin.
Nutrition Facts (estimated per serving)
Calories: 144.5 | Fat: 6.9 g (0.9 g saturated, 4.2 g mono) | Carbohydrates: 14.9 g | Protein: 7.2 g | Cholesterol: 0 mg | Sugars: 10 g | Fiber: 3.5 g | Potassium: 685.4 mg
What You Need
- 1 large cucumber (peeled and diced – about 3 cups)
- 2 large avocados (peeled, pitted, and quartered)
- 1 small red onion (chopped finely)
- 1 cup tomato (seeded, chopped)
- 2 1/4 cups organic 1% milk (or plain organic soy milk)
- 1 1/2 cups organic low fat plain yogurt (Stonyfield, who made this recipe is always a good choice)
- 1/3 cup lime juice (freshly squeezed, 4-5 limes)
- 1/4 cup basil
- Salt and pepper to taste
How to Prepare
- Add milk, cucumber, 3/4 cup yogurt, and lime juice (1/3 cup minus one teaspoon) to blender for approximately 1 minute or until smooth.
- Add half your quantity of avocado, onion, basil, and salt and pepper (however much you want) to the mix, and blend well.
- Pour into six bowls in even amounts.
- Mix remaining ingredients (avocado, onion, basil, salt and pepper, and 1 tsp of lime juice) in a medium bowl (metal is not recommended).
- Use the avocado mix and chopped tomatoes to top off the soup for a flavorful and colorful garnish.
1. Mercola.com. The Many Health Benefits of Avocado.
2. Stonyfield Organic. Cold Avocado Soup.
3. Sparkpeople.com. Calories in Chilled Cucumber-Avocado-Yogurt Soup.
4. Images: ediblemenu.blogspot.com, blog.timesunion.com