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Spinach and Avocado Soup

Health JULY 2013

  • Yield: Serves: 6 (serving size: 1 cup)
  • Cook time:18 Minutes
  • Prep time:20 Minutes
  • Chill:2 Hours

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.

Nutritional Information

Amount per serving
  • Calories: 243
  • Fat: 17g
  • Saturated fat: 4g
  • Monounsaturated fat: 0.0g
  • Polyunsaturated fat: 0.0g
  • Protein: 9g
  • Carbohydrate: 18g
  • Fiber: 6g
  • Cholesterol: 8mg
  • Iron: 2mg
  • Sodium: 505mg
  • Calcium: 201mg
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Spinach and Avocado Soup recipe

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