Cold Avocado Soup

Cold Avocado Soup

Surprise! This velvety-rich avocado soup contains no cream or milk. The avocado’s healthy fats and just pureeing in the blender fills the mixture with air, making it thicker. It’s delicious topped with the the tomato and herb salsa and tortilla chips. Trying adding it to your kid’s menu this summer!

Serves Preparation Time Cooking Time
4 People 5 Minutes  5 Minutes

Ingredients

For the Soup

  • 2 ripe avocados
  • 1/4 cup chopped green onions
  • 1 1/2 cups unsweetened soy or almond milk
  • 1/4 cup plain or low-fat yogurt
  • 1/2 cup ice water
  • 1/4 cup fresh lime juice
  • 1 tsp (teaspoon) salt freshly ground black pepper to taste
  • Pinch of cayenne pepper (optional)

For the Salsa

  • 1 large tomato, diced
  • 1/4 cup minced green onion
  • 1-2 tbsps (tablespoons) fresh lime juice
  • 2 tbsps chopped fresh cilantro or coriander
  • 1 small jalapeño, seeded and minced
  • 1/4 tsp salt

For the Tortilla chips

  • ½ tbsp olive oil
  • ½ tsp hot smoked paprika
  • 2 soft corn tortillas

Method

For the soup

Step 1

Halve avocados, deseed and remove flesh with a spoon.

Step 2

In a blender, purée the avocado, green onion, almond or soy milk, yogurt, ice water, lime juice and salt.

Step 3

Season to taste with black pepper and/or cayenne pepper.

Step 4

Thin down the consistency with additional soymilk if desired.

Step 5

Serve garnished with fresh tomato salsa.

For tomato salsa

Step 6

Mix all ingredients together in a small bowl.

Step 7

Serve as garnish for avocado soup or with tortilla chips as an appetizer.

For the tortilla chips

Step 8

Preheat the oven to 200ºC.

Step 9

Combine the oil and paprika, then brush over both sides of the tortillas.

Step 10

Bake on a baking tray for 5 minutes, or until golden and crisp.

Step 11

Season well and set aside to cool, then break into pieces.

Nutritional Information

Serving Size: 1 serving

Calories 95 Total Fat 7.0 g
Saturated Fat 1.1 g Polyunsaturated Fat 0.8 g
Monounsaturated Fat 4.3 g Cholesterol 1.2 mg
Sodium 39.4 mg Potassium 351.1 mg
Total Carbohydrate 6.7 g Dietary Fiber 3.5 g
Sugars 2.4 g Protein 2.3 g
Vitamin A 3.4 % Vitamin B 12 1.1 %
Vitamin B 6 8.2 % Vitamin C 11.5 %
Vitamin E 3.2 % Calcium 5.4 %
Copper 6.2 % Folate 12.8 %
Iron 2.7 % Magnesium 6.0 %
Manganese 5.6 % Niacin 4.5 %
Pantothenic Acid 8.4 % Phosphorus 6.3 %
Riboflavin 7.4 % Selenium 1.2 %
Thiamin 4.1 % Zinc 3.6 %

*Percent Daily Values are based on a 2,000 calorie diet.
Your daily values may be higher or lower depending on your calorie needs.

Tip: Add more broth if you like a thinner consistency.