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Chilled Avocado-Asparagus Soup

Serves 6.


    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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    Going Pro

    Going Pro

    You might think of protein as something you mainly get from a meal and, therefore, not a component of dessert. But, if you’re going to opt for dessert from time to time, why not consider working in ingredients that go big on this important macronutrient? It’s easier (and more delicious) than you may think! Protein is an essential part of every cell in your body and plays a starring role in bone, muscle, and skin health. So, certainly, you want to make sure you’re eating enough. And it’s best to spread protein intake throughout the day, since your body needs a continual supply. This is why it can be a great idea to try to include protein in your desserts. When protein is provided in sufficient amounts in a dessert, it may help you feel more satiated and help temper blood sugar swings. Plus, in many cases, that protein comes in a package of other nutritional benefits. For instance, if you’re eating a dessert made with protein-packed Greek yogurt, you’re not just getting protein; you’re getting all the yogurt’s bone-benefitting calcium and immune-boosting probiotics, too. Adding nuts to your dessert doesn’t just provide plant-based protein, but it also provides heart-healthy fats. Yes, desserts need not be just empty calories. Ready for a treat? These protein-filled desserts with a healthy twist are dietitian-approved—and delicious.