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Creamy Zucchini and Avocado Soup

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I always feel good when I find something that all three of my kids eat, and I feel even better when they ask for seconds. For me, I need healthy food, in the least processed form, that I can quickly get to the table. Being able to whip up a vegetable based soup that also boasts healthy fats from avocado (and homemade broth), is a winner all around. No cream is used, as the avocado brings the creaminess, rounding out the flavor, with just enough saltiness.

Further Food Commentary:

Avocado is a fantastic way to add creaminess to soups and smoothies if you can't have dairy. It's rich in monounsaturated fats, like oleic acid, which can help lower LDL ("bad") cholesterol, and it's got potent antioxidant and anti-inflammatory properties. You also get hefty doses of vitamin E, K, C and several Bs, fiber, copper, and potassium. Avocado even helps powerful carotenoids like lutein and zeaxanthin found in the zucchini and summer squash become more easily absorbed by the body! Just remember to leave the skin on the squash for maximum benefit!

By Casey Giltner, Nutritionist
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Creamy Zucchini and Avocado Soup

Stars ( Reviews)

  • Prep Time:20 minutes
  • Cook Time:1 hour
  • Servings: 9

Ingredients

1/2 medium to large avocado
3 medium zucchinis (diced)
1/2 cup + 1 tablespoon yellow onion
1 medium yellow squash (diced)
2 small/1 large garlic clove
2 tablespoons butter (can substitute 2 tablespoons oil for vegan/dairy free)
1 tablespoon olive oil
1/4 teaspoon ground nutmeg
4 cups (32 ounces) veggie stock
1 teaspoon dried oregano
1 teaspoon dried basil
1 teaspoon salt

Instructions

1. Place all ingredients, EXCEPT stock and avocado in a pot, and let sauté about 10 minutes.

2. Add 4 cups stock and bring to a boil. Boil for 5 minutes, then reduce to a simmer for another 20 minutes.

3. Remove from heat. Pour contents into a high speed blender or food processor and add avocado. (Process may need to be broken into batches for smaller appliances).

4. Place back in pot for serving (no heat) or serve right from blender. Garnish with shredded Parmesan cheese is desired.

1. Place all ingredients, EXCEPT stock and avocado in a pot, and let sauté about 10 minutes. 2. Add 4 cups stock and bring to a boil. Boil for 5 minutes, then reduce to a simmer for another 20 minutes. 3. Remove from heat. Pour contents into a high speed blender or food processor and add avocado. (Process may need to be broken into batches for smaller appliances). 4. Place back in pot for serving (no heat) or serve right from blender. Garnish with shredded Parmesan cheese is desired.

Nutrition Information

Per Serving:  Calories: 84; Total Fat: 6g; Saturated Fat: 2g; Monounsaturated Fat: 3g; Polyunsaturated Fat: 1g; Cholesterol: 7mg; Sodium: 383mg; Potassium: 401mg; Carbohydrate: 8g; Fiber: 2g; Sugar: 5g; Protein: 2g

Nutrition Bonus: Vit C: 36%; Vit A: 11%; Iron: 5%

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