Chilled Leek and Avocado Soup

This is simple, quick, and ideal for summer.

from Fast Healthy Food

Ingredients

  • 1 tablespoon extra-virgin olive oil
  • 3 cups thinly sliced leeks
  • 1 garlic clove, finely chopped
  • 3 cups vegetable or chicken stock
  • 1 large ripe avocado
  • 1/2 cup plain low-fat yogurt
  • 1 tablespoon fresh lime juice
  • 2 tablespoons chopped fresh cilantro
  • Salt and fresh-ground pepper

To Garnish
8 to 12 ice cubes (optional)
Lime slices
Sprigs fresh cilantro

    How to make it 


  • 1

    Heat the oil in a saucepan. Add the leeks and garlic and cook, stirring frequently, until the leeks are soft but not browned, about 10 minutes. Pour in the stock and bring to a boil. Cover the pan, reduce the heat, and simmer until the leeks are tender, about 10 minutes.

  • 2

    Remove the soup from the heat and leave to cool slightly, then puree it in a blender or food processor. (Alternatively, the soup can be pureed in the saucepan with a hand-held blender.) Pour the soup into a bowl and leave it to cool. Cover and chill well.

  • 3

    Just before serving the soup, prepare the avocado. Halve the avocado and discard the seed. Scoop the flesh from the peel and press through a fine stainless-steel or nylon sieve. The avocado can also be pureed in a blender or food processor until smooth, adding a little of the chilled soup to thin the puree and make sure it is smooth.

  • 4

    Stir the avocado puree into the soup together with the yogurt, lime juice, and cilantro. Add seasoning to taste, then ladle the soup into 4 bowls. Float 2 or 3 ice cubes in each bowl (optional). Add slices of lime and cilantro sprigs. Serve at once. Serves 4.

Healthy Cooking Tip

Do not add the avocado too soon — not only will it discolor slightly, but its flavor will mellow and lose its vital freshness.

More Ideas

  • This soup is also good hot. Puree the hot soup with the avocado and stir in sour cream instead of yogurt.
  • For a soup with a Mexican flavor, cook 1 or 2 seeded and finely chopped fresh green chiles with the leeks.
  • For a simple no-cook avocado soup, blend 2 avocados with 2 cups vegetable stock, then add the yogurt and lime juice, and season to taste.
  • To make vichyssoise, the classic chilled leek and potato soup, increase the stock to 1 quart (2 pints) and cook 2 peeled and sliced potatoes with the leeks. Omit the avocado, lime juice, and cilantro, and serve sprinkled with snipped fresh chives.

Plus Points

  • Half an avocado provides one quarter of the recommended daily intake of vitamin B6 and useful amounts of vitamin E and potassium. Both vitamin B6 and vitamin E help the skin remain in good condition.
  • Leeks provide useful amounts of folate, which is important for proper blood cell formation and development of the nervous system in an unborn baby.

Nutritional Information(per serving)

  • Calories: 170
  • Fat: 14g
  • Saturated Fat: 3g
  • Carbs: 7g
  • Protein: 5g
  • Fiber: 3g

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