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Chilled Cucumber and Avocado Soup Recipe

Who doesn’t love a good avocado? 

Whether it’s mashed up as guacamole or pureed into a summertime soup, these rich green fruits add pizzazz to any dish.

Chilled Cucumber and Avocado Soup

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Recipe by Whole FoodsCourse: SoupCuisine: American
Servings

6

servings

    This refreshing soup is perfect for a hot summer day. Crisp cucumbers combine with creamy avocados for the perfect taste and texture.

    Ingredients

    • 1

      large English cucumber, peeled and diced (about 3 cups)

    • cup

      plain unsweetened soy milk

    • 12 ounces

      plain soy yogurt, divided

    • 2/3 cup

      freshly squeezed lime juice

    • 2

      avocados

    • 1

      small red onion, finely chopped, divided

    • ¼ cup

      chopped fresh basil, divided

    • ½ teaspoon

      sea salt

    • Freshly ground black pepper, to taste

    • 1 cup

      seeded chopped tomato

    Directions

    • Combine cucumber, soy milk, six ounces yogurt, and lime juice in a blender. Blend at top speed until smooth, about one minute. 

    • Dice half of one avocado and set aside for topping. Add remaining avocado to the blender. Set aside a tablespoon each of onion and basil for topping. 

    • Add remaining onion, basil, salt, and pepper to the blender. Blend until very smooth, about two minutes. 

    • Transfer to a non-metallic bowl, cover tightly, and chill thoroughly, at least two hours. 

    • Just before serving, dice remaining avocado. Toss avocado with the set aside onion, basil, tomato, and lime juice in a small bowl to create topping. 

    • Ladle soup into six chilled bowls. Top each with a tablespoon of yogurt and garnish with topping.

    Nutrition Facts:

    • Calories—180 | Total Fat—11g | Saturated Fat —1.5g | Sodium—250mg | Carbohydrate—19g | Dietary Fiber—6g | Protein—5g

    Facts about Avocados

    Storing Wisdom:

    If you want your avocados to ripen slowly, stick them in the fridge – it’ll halt the ripening process. You can then let them rest on the counter to finish ripening when you’re ready. If you want to speed up the process, stick them in a paper bag with other fruits like bananas. 

    Did you know?

    Avocados can be good for evening out cholesterol. They’re a source of monounsaturated fat, which may help raise levels of “good” cholesterol, while lowering “bad” cholesterol levels. The American Heart Association recommends that you get up to 15% of your daily calories from monounsaturated fats like those found in avocados. 

    Avoca-do's and Avoca-don'ts:

    Choosing avocados at the store can be tricky. Too ripe and you’ll only have a day or two to eat it before it turns to mush. Not ripe enough and it may seem like an eternity before it’s suitable to slice up. But the key seems to be checking under the stem. Peel back the small cap on top of the avocado – if the stem is too difficult to pull away, it’s not yet ready to be enjoyed. If it comes away easily and it’s green underneath, it’s ripe and ready. If a brown spot is revealed, you’re dealing with an overripe fruit.

    Did you know? (#2)

    Hass avocados are the most popular in the world and were discovered in the backyard of a California mailman named Rudolph Hass. He patented his tree in 1935, and all Hass trees trace back to Rudolph’s. 

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