Raw Avocado and Cilantro Soup

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This year, I’m taking the Meatless Monday challenge of going vegetarian one day per week. As I like to push things a little further, my aim is to make it a raw vegan day (which also means black coffee for the day – the toughest part). The inspiration? Helping out the environment and getting more creative with vegan recipes.

Here’s a great one to incorporate into your Meatless Monday routine or any day of the week: Raw Avocado and Cilantro Soup.

The recipe is for 2 servings. Make up both as it’s so delicious you’ll want to eat it as your next meal. Don’t be fearful of the avocado. 1/2 an avocado is only 160 calories and it will keep you satiated for hours as well as supply an abundance of Vitamin E and skin beautifying phytonutrients.

Further Food Nutritionist Commentary:

While ginger is renowned for its use of 'stomach problems' (e.g. motion sickness, morning sickness, colic, upset stomach, gas, nausea and/or diarrhea), in the Asian culinary world, fresh, dried or ground ginger are widely used. For every 100 g of ginger, it contains 80 calories, no cholesterol and contains some essential vitamins and minerals, such as potassium, manganese, copper, magnesium, pyridoxine and pantothenic acid. While cucumbers aren't touted as much as other green vegetables, their phytonutrient composition of cucurbitacins, lignans, and flavonoids provide invaluable amounts of antioxidant, anti-inflammatory, and anti-cancer benefits. You may be most familiar with dark green, smooth skinned cucumbers in grocery stores, but cucumbers come in many varieties, including, but not limited to white, yellow, and even orange-colored cucumbers, and they may be short, slightly oval, or even round in shape.

By Nikki Nies, MS,RD, LD

Raw Avocado and Cilantro Soup

  • Prep Time:5 minutes
  • Cook Time:n/a
  • Servings: 2

Ingredients

1 avocado, peeled and roughly chopped
2 cucumbers, peeled and roughly chopped
1/2 cup fresh coconut water
zest of 1/2 lime
juice of entire lime
1/2 teaspoon salt
1/4 cup of cilantro leaves
1/2 cup of chives
1/2 teaspoon of fresh ginger, grated
pinch of cayenne
1 red chili, thinly sliced

Instructions

  1. Blend all ingredients together (except the red chili) until smooth and creamy. Serve and top with red chili, avocado and cilantro. Enjoy!
Blend all ingredients together (except the red chili) until smooth and creamy. Serve and top with red chili, avocado and cilantro. Enjoy!

Nutrition Information

Per Serving: Calories: 526; Total Fat: 19 g; Saturated Fat: 3 g; Monounsaturated Fat: 8 g; Polyunsaturated Fat: 5 g; Cholesterol: 0 mg; Sodium: 443 mg; Potassium: 433 mg; Carbohydrate: 70 g; Fiber: 36 g; Sugar: 30 g; Protein: 42 g

Nutrition Bonus:

Vitamin C: 127%; Vitamin A: 105%; Iron: 114%; Calcium: 112%

 

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