Healthy Recipes

Avocado-Chile Soup

Avocados provide oleic acid, a monounsaturated fat that may reduce LDL cholesterol and help the body absorb fat-soluble vitamins.
Avocado-Chile Soup
Pin it courtesy of Shutterstock


2 cloves garlic, peeled
2 chile peppers (jalapeño, serrano or poblano, according to your taste), seeds removed
2-3 ripe Haas avocados, pitted and skin removed (you need approximately 16 ounces of avocado)
3 tablespoons fresh lime juice
½ teaspoon chili sauce, such as Tabasco
2 cups rice milk, plus more to adjust consistency if necessary
½ cup fresh cilantro, coarsely chopped
¼ teaspoon cumin
1 teaspoon kosher salt, plus more to taste
½ teaspoon freshly ground black pepper, plus more to taste
2 tablespoons extra virgin olive oil
½ cup yellow onion, finely minced
2 tablespoons low-fat sour cream for garnish


1. In a blender or food processor, combine garlic, chile peppers, avocados, lime juice, chili sauce, 1 cup of the rice milk, cilantro, cumin, and salt and pepper. Purée.

2. In a soup pot over medium heat, heat 2 tablespoons olive oil until shimmering and cook minced onion until translucent, about 5 minutes. Add 1∕2 cup of the rice milk and bring to a simmer. Lower heat to maintain a gentle simmer and add avocado mixture; allow to heat through, about 3 more minutes, adding more salt and pepper to taste if necessary. (Soup should have a creamy consistency; if it’s too thick at this point, add the remaining rice milk or more, adding about 1∕4 cup at a time; be careful not to add too much.)

3. Serve in small bowls, shot glasses or demitasse cups topped with a “mini dollop” (about 1∕2 teaspoon per shooter) of lowfat sour cream.

Nutritional facts: 

Serves 12. Per serving (1 shooter plus sour cream): 120 calories, 9 g fat (1.5 g saturated fat), 3 g protein, 8 g carbohydrate, 3 g fiber, 185 mg sodium