We have, many times, mentioned the beneficial properties of avocados. It contains unsaturated fat and Omega 3 fatty acids which are valuable to the body and help absorb other valuable nutrients. They are also valuable for the proper functioning of the nervous and cardiovascular system and of the system of the brain. Avocado is rich in protein, it contains 18 of the most important amino acids, and large amounts of vitamins A, B, C and E. For more information read the article Avocado, one more superfood.I love cold soups in the summer! It is lighter and healthier meal one can eat. This soup with avocado and pumpkin seeds flavored with chili and lime, is one of my very favorites, and I enjoy it very often. It is delicious and very healthy.
The soup also contains Greek yogurt, an excellent source of animal protein of high biological value. The bacteria in the yogurt have been shown to contribute to good bowel function and protect against various pathogenic bacteria that can cause enteritis.
As for the pumpkin seeds, we recently talked about them in Pumpkin and Sunflower seeds. Read this to learn their valuable beneficial properties.
- 1 medium onion, cut into thin slices
- 2 ½ cups chicken stock, preferably homemade*
- 2 large avocados, firm-ripe, peeled and cut into chunks
- ½ cup fresh cilantro, chopped
- 2 tablespoons fresh parsley, chopped
- 2 teaspoons fresh marjoram or oregano, chopped, or 1 teaspoon dry
- 1/3 cup fresh lime juice (2 medium limes)
- 1 teaspoon ground cumin
- ½ teaspoon ground coriander
- ¾ teaspoon chile flakes
- ½ cup of strained Greek yogurt, 2% fat
- 1 teaspoon olive oil
- ½ cup pumpkin seeds
- chile powder
- Heat a nonstick skillet over medium heat and add the onion and ¼ tsp. of the chile flakes. Cook for about 5 minutes, until onion is tender and golden brown, stirring constantly.
- Transfer the onion in the food processor and add the broth, avocado, cilantro, parsley, marjoram or oregano, 4 tablespoons of the lime juice, cumin, ground coriander, and ½ teaspoon salt. Mix well.
- Add the yogurt and mix again. Add more salt as desired. If it seems thick to you, add a little more broth.
- Place the soup in the fridge and chill well until serving.
- Heat the olive oil in a skillet over medium heat. Add the pumpkin seeds and let roast for about 3 minutes, until they start popping and turn brownish. Pour the remaining lime juice, the remaining chili flakes and a pinch of salt and stir until the lime juice evaporates. Remove from heat.
- Divide the soup into the dishes that will be served and garnish with flavored pumpkin seeds and some chili powder.
- *Or vegetable stock