Spinach and Avocado Soup

Photo: Tina Rupp


Serves: 6 (serving size: 1 cup)

Recipe Time

Prep: 20 Minutes
Cook: 18 Minutes
Chill: 2 Hours

Nutritional Information

Calories 243
Fat 17 g
Satfat 4 g
Monofat 0.0 g
Polyfat 0.0 g
Protein 9 g
Carbohydrate 18 g
Fiber 6 g
Cholesterol 8 mg
Iron 2 mg
Sodium 505 mg
Calcium 201 mg


2 tablespoons olive oil
1 medium onion, chopped
1 10-oz. package frozen chopped spinach, thawed
2 tablespoons all-purpose flour
2 1/2 cups reduced-fat milk
2 cups low-sodium chicken broth
Salt and freshly ground black pepper
2 ripe avocados, pitted, peeled and chopped
1 teaspoon Tabasco, or more to taste
Juice of 1 lemon, plus lemon wedges for garnish, optional


1. Warm oil in a large pot over medium heat. Add onion; cook, stirring occasionally, until softened, 6 to 8 minutes. Squeeze spinach to extract any excess moisture. Raise heat to medium-high and stir spinach into pot, sprinkle flour over the top and mix well. Pour in milk and broth. Cook, stirring constantly (so mixture doesn't boil), until slightly thickened, about 8 minutes. Season with salt and pepper. Remove from heat and let cool slightly.

2. Working in batches, puree spinach mixture in a blender until smooth. Transfer all but 2 cups of soup to a large bowl. Add avocado to blender and puree until smooth. Stir into soup.

3. Cover and refrigerate until thoroughly chilled, at least 2 hours. Just before serving, stir in Tabasco and lemon juice. Season with additional salt and pepper, if desired. Serve chilled, garnished with lemon wedges, if desired.


MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.