Creamy & Delicious
This delicious soup has a decadent taste and creamy consistency while still providing a nutritional punch. This recipe is a great way to include more vegetables in your diet. Filled with healthy and delicious ingredients, this soup is sure to satisfy the whole family. This soup also has a manageable cook time, making it easy to prepare on busy nights too!
Nutrient Booster: Avocado
Not only do avocados add a delicious, creamy texture to this soup but also many nutritional benefits. Avocados are filled with fiber, potassium, magnesium, monounsaturated fats and vitamins and minerals. The potassium and lutein in avocados is particularly important to note. Both minerals can help promote normal blood pressure and control oxidative stress. Because of their monounsaturated fatty acids, avocados are considered a heart healthy superfood .
Reducing and Utilizing Food Waste
Our Creamy Broccoli and Avocado Soup is the perfect way to use up those extra broccoli stems that most people tend to discard. In the United States alone, 63 million tons of food is wasted every year. Food waste accounts for 21% of landfill volume. While these statistics are sobering, there are steps that we can take. For more information on how to reduce and/or utilize your food waste, check out this blog.
Creamy Broccoli and Avocado Soup
- 1 tbsp olive oil
- 1 medium onion, diced
- 2-3 cloves garlic, minced
- 1 cup celery, diced
- 4 cups broccoli stalks, peeled and chopped
- 1 tsp thyme
- 1/2-1 tsp curry powder, to taste
- 1/2 tsp sea salt
- 4 cups water
- 1 avocado
- 3 tsp lime or lemon juice
- 1 1/2 tbsp pumpkin seeds, (pepitas) raw for garnish
Heat olive oil in a medium saucepan over medium heat.
Add onion, stir and cook until soft, about 4 minutes, then add garlic and cook until lightly browned. Add celery and cook for another 3 minutes. Add broccoli and cook for another 2 minutes. While continuing to stir the broccoli mixture, add the thyme, curry powder and sea salt. Incorporate well. Add water and bring to a boil and cook, covered, until bright green and tender, about 20 minutes. Remove from heat, and let cool slightly.
Transfer soup to blend in a high-speed blender and puree with avocado and 3 teaspoons of lime or lemon juice. An immersion blender or traditional blender may also work. Pour blended soup into serving bowls. Garnish with pumpkin seeds.
If using a standard blender to purée the soup, fill the container halfway while leaving the hole in the lid open and covered loosely with a dishtowel. This will allow the heat to escape.
Serving size: 1 1/3 cups Calories: 185, Fat: 11 g, Saturated fat: 1 g, Carbohydrates: 20 g, Sugar: 2 g, Sodium: 200 mg, Fiber: 4 g, Protein: 9 g, Cholesterol: 0 mg
 Dreher, M., & Davenport, A. (2012). Hass Avocado Composition and Potential Health Effects. Critical Reviews in Food Science and Nutrition, 738-750.