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Chilled Avocado-Asparagus Soup

Serves 6.


    Chilled Avocado Asparagus Soup

    After a long winter of steamy soups, this cold version is sure to bowl you over with its bright, earthy flavour. The trio of avocado, asparagus, and edamame (green soybeans) also ensures each spoonful is packed with hunger-quelling fibre. If desired, frozen lima beans can be used instead of edamame.


    Smooth move

    Drizzling oil into puréed soups at the end creates an emulsion for a creamier mixture.


    Chilled Avocado-Asparagus Soup


    • 2 tsp (10 mL) + 2 Tbsp (30 mL) extra-virgin olive oil or camelina oil
    • 1 bunch asparagus, trimmed and chopped into 1 in (2.5 cm) pieces
    • 1 yellow onion, chopped
    • 1/2 tsp (2 mL) salt
    • 2 garlic cloves, sliced
    • 1 jalapeno pepper, seeded and chopped
    • 1 tsp (5 mL) ground coriander
    • 1/4 tsp (1 mL) black pepper
    • 1 cup (250 mL) frozen shelled edamame
    • 3 cups (750 mL) low-sodium vegetable broth
    • 2 avocados
    • 1/3 cup (80 mL) fresh mint
    • Juice of 1/2 lemon
    • 1/3 cup (80 mL) toasted pumpkin seeds
    • 1/4 cup (60 mL) chopped chives


    Per serving:

    • calories294
    • protein10g
    • fat22g
      • saturated fat3g
      • trans fat0g
    • carbohydrates18g
      • sugars4g
      • fibre9g
    • sodium276mg



    Heat 2 tsp (10 mL) oil in large saucepan over medium heat. Add asparagus, onion, and salt; heat until vegetables have softened. Add garlic, jalapeno, coriander, and black pepper to pan; heat for 30 seconds. Add edamame and broth to pan, bring to a simmer, and heat for 15 minutes.


    Place mixture in blender or food processor container along with avocado flesh, mint, and lemon juice. Blend until smooth. Blend in more broth if mixture is too thick. With machine running on low speed, slowly pour in remaining 2 Tbsp (30 mL) oil through feed tube. Chill soup for at least 2 hours.


    Serve soup garnished with pumpkin seeds and chives. If needed, thin soup with water before serving.



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