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    Avocado Soup with Chile-Lime Pepitas

    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.

    Avocado-Soup-with-Chile-Lime-Pepitas - Σούπα-με-Αβοκάντο-&-Αρωματισμένο-Κολοκυθόσπορο

    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.

    Avocado Soup with Chile-Lime Pepitas
    Serves 4
    A flavorfull, delicious and healthy cold soup
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    Prep Time
    15 min
    Cook Time
    5 min
    Total Time
    20 min
    Prep Time
    15 min
    Cook Time
    5 min
    Total Time
    20 min
    298 calories
    24 g
    8 g
    20 g
    9 g
    4 g
    345 g
    291 g
    6 g
    0 g
    15 g
    Nutrition Facts
    Serving Size
    345g
    Servings
    4
    Amount Per Serving
    Calories 298
    Calories from Fat 173
    % Daily Value *
    Total Fat 20g
    31%
    Saturated Fat 4g
    19%
    Trans Fat 0g
    Polyunsaturated Fat 3g
    Monounsaturated Fat 12g
    Cholesterol 8mg
    3%
    Sodium 291mg
    12%
    Total Carbohydrates 24g
    8%
    Dietary Fiber 9g
    37%
    Sugars 6g
    Protein 9g
    Vitamin A
    13%
    Vitamin C
    29%
    Calcium
    8%
    Iron
    10%
    * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Ingredients
    1. 1 medium onion, cut into thin slices
    2. 2 ½ cups chicken stock, preferably homemade*
    3. 2 large avocados, firm-ripe, peeled and cut into chunks
    4. ½ cup fresh cilantro, chopped
    5. 2 tablespoons fresh parsley, chopped
    6. 2 teaspoons fresh marjoram or oregano, chopped, or 1 teaspoon dry
    7. 1/3 cup fresh lime juice (2 medium limes)
    8. 1 teaspoon ground cumin
    9. ½ teaspoon ground coriander
    10. ¾ teaspoon chile flakes
    11. salt
    12. ½ cup of strained Greek yogurt, 2% fat
    13. 1 teaspoon olive oil
    14. ½ cup pumpkin seeds
    15. chile powder
    Instructions
    1. 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.
    2. 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.
    3. Add the yogurt and mix again. Add more salt as desired. If it seems thick to you, add a little more broth.
    4. Place the soup in the fridge and chill well until serving.
    5. 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.
    6. Divide the soup into the dishes that will be served and garnish with flavored pumpkin seeds and some chili powder.
    Notes
    1. *Or vegetable stock
    beta
    calories
    298
    fat
    20g
    protein
    9g
    carbs
    24g
    more
    Adapted from the Fine Cooking Magazine
    The Healthy Cook https://thehealthycook.gr/

     

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