Health

Avocado Pea Soup with Herb Oil

avocado-pea-soup-herb-oil Photo: Andrew McCaul

Ingredients

  • 3 tablespoons chopped fresh flat-leaf parsley
  • 3 tablespoons olive oil
  • 1/4 cup chopped fresh tarragon, divided, plus more leaves for garnish
  • 2 medium shallots, chopped
  • 2 cups low-sodium vegetable broth
  • 2 1/2 cups frozen peas
  • 1 ripe avocado (8 ounces), peeled and pitted
  • 1/2 cup plain fat-free yogurt
  • 1/4 teaspoon kosher salt
  • 1/4 teaspoon freshly ground black pepper

Preparation


1. Combine parsley, olive oil, and 2 tablespoons tarragon in a blender; blend until smooth. Strain mixture through a fine-mesh sieve, pressing on chopped herbs. Reserve 1 tablespoon herb oil (discard herb solids).

2. In a saucepan, combine shallots, broth, and 2 cups water; bring to a boil. Reduce heat to medium low and simmer, partially covered, until shallots are tender (10 minutes). Add peas; simmer until cooked (3 minutes).

3. Working in batches, transfer pea mixture to blender with avocado, yogurt, remaining 2 tablespoons tarragon, and salt and pepper; blend until smooth. (You can also use an immersion blender to blend soup in saucepan.) Divide soup among 4 bowls, drizzle with reserved herb oil, and garnish with additional tarragon leaves.



    Prep: 20 minutes; Cook: 20 minutes.
  • Yield: Makes 4 servings (serving size: 1 1/2 cups soup, 1 teaspoon herb oil)

Nutritional Information

Calories per serving: 191
Fat per serving: 8.9g
Saturated fat per serving: 1.2g
Monounsaturated fat per serving: 5.8g
Polyunsaturated fat per serving: 1.1g
Protein per serving: 7g
Carbohydrate per serving: 22g
Fiber per serving: 7g
Cholesterol per serving: 1mg
Iron per serving: 0.0mg
Sodium per serving: 276mg
Calcium per serving: 0.0mg

Good to Know

Lutein and zeaxanthin, the carotenoids found in most green fruits and veggies may lower your risk of heart disease and skin cancer. 

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