Colombian Cream of Avocado Soup

Average Rating:

×

Colombian Cream of Avocado Soup

This soup — served at room temperature — is lovely, creamy avocado goodness at its best. Having a cookout? Serve this in shot glasses before the grilling starts.

Ingredients

Servings  8   Serving Size   3/4 cup

  • 3 medium avocados (halved, pitted)
  • 1 cup light silken tofu (drained, patted dry)
  • 1/2 cup fat-free milk and (as needed) 1/4 cup fat-free milk, divided use OR
  • 1/2 cup fat-free, low-sodium vegetable broth and (as needed) 1/4 cup fat-free, low-sodium vegetable broth, divided use
  • 2 tablespoons fresh lime juice
  • 1/4 teaspoon salt
  • 1/8 teaspoon black pepper
  • 1/4 cup fat-free sour cream
  • 1/4 - 1/2 cup chopped, fresh cilantro (optional) OR
  • 1/4 - 1/2 cup chopped, fresh chives (optional)
  • 2 medium limes (cut into 4 wedges)

Directions

Tip: Click on step to mark as complete.

  1. In a food processor or blender, process the avocados, tofu, 1/2 cup milk, the lime juice, salt, and pepper until smooth, adding the remaining 1/4 cup milk if the soup is thicker than the desired consistency.
  2. Pour the soup into bowls. Top each with 1 1/2 teaspoons sour cream. Garnish with the cilantro and lime wedges. Serve immediately.

Cooking Tip: Since the avocado in this recipe is puréed, it doesn’t have to be perfectly ripe.

Keep it Healthy: The silken tofu in this recipe stands in for heavy cream, creating creaminess without the saturated fat. Use silken tofu as a substitute for heavy cream in other creamy soup recipes.

Tip: Although this soup is best served immediately, it can be covered and refrigerated to serve later. However, because there’s not much acid in the soup, it will turn brown when refrigerated, even if only for a few hours, so be sure to stir it before serving.

Nutrition Facts

Colombian Cream of Avocado Soup

CaloriesCalories

149 Per Serving

ProteinProtein

5g Per Serving

FiberFiber

5g Per Serving

Nutrition Facts

Calories 149
Total Fat 11.5 g
Saturated Fat 1.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.5 g
Monounsaturated Fat 7.5 g
Cholesterol 2 mg
Sodium 116 mg
Total Carbohydrate 9 g
Dietary Fiber 5 g
Sugars 2 g
Protein 5 g

Dietary Exchanges
1 vegetable, 1/2 fat-free milk, 2 fat

 

This soup — served at room temperature — is lovely, creamy avocado goodness at its best. Having a cookout? Serve this in shot glasses before the grilling starts.

Nutrition Facts

Colombian Cream of Avocado Soup

CaloriesCalories

149 Per Serving

ProteinProtein

5g Per Serving

FiberFiber

5g Per Serving
×
Calories 149
Total Fat 11.5 g
Saturated Fat 1.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.5 g
Monounsaturated Fat 7.5 g
Cholesterol 2 mg
Sodium 116 mg
Total Carbohydrate 9 g
Dietary Fiber 5 g
Sugars 2 g
Protein 5 g

Dietary Exchanges
1 vegetable, 1/2 fat-free milk, 2 fat

Ingredients

Servings  8   Serving Size   3/4 cup

  • 3 medium avocados (halved, pitted)
  • 1 cup light silken tofu (drained, patted dry)
  • 1/2 cup fat-free milk and (as needed) 1/4 cup fat-free milk, divided use OR
  • 1/2 cup fat-free, low-sodium vegetable broth and (as needed) 1/4 cup fat-free, low-sodium vegetable broth, divided use
  • 2 tablespoons fresh lime juice
  • 1/4 teaspoon salt
  • 1/8 teaspoon black pepper
  • 1/4 cup fat-free sour cream
  • 1/4 - 1/2 cup chopped, fresh cilantro (optional) OR
  • 1/4 - 1/2 cup chopped, fresh chives (optional)
  • 2 medium limes (cut into 4 wedges)

Directions

Tip: Click on step to mark as complete.

  1. In a food processor or blender, process the avocados, tofu, 1/2 cup milk, the lime juice, salt, and pepper until smooth, adding the remaining 1/4 cup milk if the soup is thicker than the desired consistency.
  2. Pour the soup into bowls. Top each with 1 1/2 teaspoons sour cream. Garnish with the cilantro and lime wedges. Serve immediately.

Cooking Tip: Since the avocado in this recipe is puréed, it doesn’t have to be perfectly ripe.

Keep it Healthy: The silken tofu in this recipe stands in for heavy cream, creating creaminess without the saturated fat. Use silken tofu as a substitute for heavy cream in other creamy soup recipes.

Tip: Although this soup is best served immediately, it can be covered and refrigerated to serve later. However, because there’s not much acid in the soup, it will turn brown when refrigerated, even if only for a few hours, so be sure to stir it before serving.

 


American Heart Association recipes are developed or reviewed by nutrition experts and meet specific, science-based dietary guidelines and recipe criteria for a healthy dietary pattern.

Some recipes may be suitable for people who are managing diabetes, high blood pressure, heart disease and/or other conditions or seeking low-sodium, low-fat, low-sugar, low-cholesterol or low-calories recipes. However, this site and its services do not constitute medical advice, diagnosis or treatment. Always talk to your health care provider for diagnosis and treatment, including your specific dietary needs. If you have or suspect that you have a medical problem or condition, please contact a qualified health care provider.

Copyright is owned or held by the American Association, Inc. (AHA), except for recipes certified by the Heart-Check recipe certification program or otherwise indicated. All rights are reserved. Permission is granted, at no cost and without need for further request, to link to or share AHA-own recipes provided that no next, ingredients or directions are altered; no substitutions are made; and proper attribution is made to the American Heart Association. See full terms of use.