Spinach and Avocado Soup

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

Ingredients

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

Preparation

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.

Note:

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.

Charles Pierce,

July 2013