Prep & Cooking Time: 20-30 mins
Type: Main Meal or Side Dish
Tools: Chopping board, sharp knife, large pot, frying spatula, blender or food processor, silicone spatula, resealable container
Notes: This recipe contains: Vitamin A, B-vitamins, Vitamins C, K & E, carbohydrates, protein, fibre, calcium, iron, magnesium, phosphorus, potassium, zinc, no added sugars and per serving is low in salt and saturated fats!.
If you’ve never have an avocado-based soup before, you’re in for a treat. It’s creamy, delicious nutritious and it literally only takes about 5 minutes to get this recipe cooking on your stove top! Cooking really doesn’t get any easier than that!
Quick Foodie Facts:
- This soup provides you with about 2.5 servings of vegetables/serving towards your 5-A-Day!
- Avocados are actually a fruit, or more specifically, a single-seeded berry! They are a great source of: B-vitamins, Vitamin E, protein, fibre, potassium, zinc and mono-unsaturated fats (‘good’ fats that can help lower LDL cholesterol if combined with a healthy diet and lifestyle); among some other nutrients that are all great for maintaining a healthy body!
They are known for their high calorie and fat content; unlike other plant sources (e.g. coconuts!) they contain less saturated fat and more mono and poly unsaturated fats! Yay for healthy fats!
- This is a great soup in moderation- for your waistline and wallet! If you’re like us, you probably only buy them on occasion, as they are a fruit native to central America- which means their carbon footprint does not always come cheap!
We also think that soup is a great example of how processed foods can deceive us if were not careful, even healthy ones. It is possible to have too much of a good thing, e.g. eating a homemade fruit smoothie can easily contain over 30 grams of sugar. Fruit sugar is great, when you are eating ‘whole pieces of fruit’… but not necessarily when you break down all of its lovely intrinsic sugars (a.k.a when you throw all of your delicious fruit into a blender)! Breaking down all the wonderful insoluble fruit fibre makes the fruit sugars (fructose) more accessible to your body; which increases the glycaemic index value (*see our article on sugar here).
This is why the BDA advises we only drink 150ml of fruit juice/day and why it should never be a used as a replacement to fruit; it only can be counted as one of your 5-A-Day.
… But we have digressed; let’s get cooking!
200g White Onion
2 Garlic Clove
Low-Fat Cooking Oil
125ml Vegetable Stock (low sodium/DF; GF if required)
1 Bay Leaf
15ml Lemon Juice
300g Frozen Spinach
320g Avocado Pears
250ml Soya Milk (unsweetened & fortified)
Salt & Ground Black Pepper
Need an easy-print recipe? Print here. 🙂
NB: This soup receives an orange traffic light rating for its fat and sat fat contents, and a green one for its salt; which makes it an OK choice. To lower the fat content, just use one avocado and some more lovely spinach instead!
Peel and finely chop the onion and garlic.
- Place a large, non-stick saucepan over a medium heat. Spray it some low-fat cooking oil.
- Add the onion and garlic. Gently fry for 1-2 mins or until softened.
- Add the water, stock, bay leaf and lemon juice. Stir together. Cover with a lid. Bring to the boil.
- Add the spinach. Stir together. Cover with a lid. Return to the boil. Simmer and cook for 3-4 mins or until cooked. Remove from the heat. Allow the soup to cool slightly.
In the meantime, chop the avocado into halves, remove the stone and then peel away the skin. Tip: If you are using frozen avocado, make sure it has thoroughly defrosted first!
- Remove the bay leaf from the saucepan and discard. Transfer the soup into a blender.
- Add the avocado.
- Blend until smooth and creamy.
- Transfer the soup back into the saucepan or into a resealable container. Pour in the milk. Mix to combine. Taste and season it with some salt and black pepper (if necessary). NB: Add a little more water if a thinner consistency is preferred.
Place the saucepan back over a medium-low heat and gently reheat (if applicable).
Ladle the soup into a serving bowl. Garnish with some soya yoghurt, fresh herbs, nuts, seeds or simply enjoy it as it is!
Refrigerate any leftovers in a resealable container; reheat and consume within 3-5 days. Alternatively, freeze in a resealable container(s); defrost, reheat and consume within 1 month.
NB: When reheating, allow the soup to become hot, but do not allow it to boil.