{38 Power Foods} Chilled Asparagus Soup with Spinach and Avocado

Chilled Asparagus Soup with Spinach & Avocado

Chilled Asparagus Soup with Spinach and Avocado

The temperatures have soared into the triple digits here in Phoenix, so when I was trying to decide on a recipe for this week’s 38 Power Foods Group, started by Mireya of My Healthy Eating Habits, this one for chilled asparagus soup with spinach and avocado immediately caught my eye.

Each week we’re blogging about one of the ingredients in Power Foods: 150 Delicious Recipes with the 38 Healthiest Ingredients, from Martha Stewart and the editors Whole Living Magazine.

This week’s Power Foods ingredient is Asparagus and I chose to make one of the recipes featured in the book: Chilled Asparagus Soup with Spinach and Avocado.

The book’s introduction includes “10 Golden Rules” for eating healthy along with a brief glossary of common terms. The 38 Power Foods are broken down into 1 of 5 categories: 1) Vegetables; 2) Fruits; 3) Grains and Legumes; 4) Nuts and Seeds; and 5) Eggs, Yogurt and Fish.

There are 15 ingredients included in the Vegetables chapter, the second of which is asparagus. Information regarding the health benefits, along with buying, storing and preparation tips, and several recipes are included for each ingredient.

Asparagus comes into season in early spring, so this soup would be at it’s best then, when you can make it from young tender skinny stalks.

As for the health benefits of asparagus, it can fight a wide range of diseases and may help boost libido, contains more folate than any other vegetable, and is rich in vitamins A, C, and K, potassium, and selenium. It also has high doses of glutathione, that can help promote healthy cell replication, protect/repair your DNA, and minimize skin damage from sun exposure!

This is a simple no-cook soup that you can serve right from the blender, or chilled, which is what I opted to do. It took just a few minutes to prep the vegetables and blend them together in my Vitamix, until velvety smooth. The bright emerald green color of this soup was stunning.

This chilled asparagus soup with spinach and avocado tasted bright and fresh and a bit “healthy” kinda like a green smoothie in a bowl. This is definitely a dish you know is good for you. We enjoyed it as part of a cold supper served with tomato, basil, and mozzarella salad and shrimp cocktail.

If you’re not a fan of green vegetables and/or green smoothies, it’s probably best to skip this one. But if you are, I’d definitely give it a go. I don’t think it’s the kind of dish I’d ever crave. But’s definitely one that’s as good for you as it is good. The perfect antidote to days or weeks of overindulging when you want something light and refreshing.

Enjoy!

5.0 from 2 reviews
Chilled Asparagus Soup with Spinach and Avocado Recipe
 
Prep time
Total time
 
A quick and easy no-cook soup you can serve right from the blender or well-chilled during the summer
Recipe type: Soup
Serves: 4
Ingredients
  • 1 Kirby cucumber, peeled
  • 8 ounces asparagus, preferably pencil thin, tough ends trimmed and cut into 2-inch pieces
  • 2 cups cold water
  • 4 ounces baby spinach, washed and drained
  • 4 scallions, trimmed and cut into 2-inch pieces
  • 1 ripe, firm avocado, halved lengthwise, pitted and peeled
  • ¼ cup packed fresh mint leaves, plus more for garnish
  • 2 tablespoons fresh lemon juice
  • Salt and ground pepper to taste
Instructions
  1. Halve cucumber lengthwise and cut one half into eight strips and the other half into ¼-inch dice.
  2. Puree the asparagus and ½ cup cold water in a blender until very smooth.
  3. Add the spinach, scallions, cucumber strips, and another ½ cup water. Blend until completely smooth. Add the avocado, mint, and lemon juice and puree until smooth.
  4. Add the remaining cup of water a little at a time, blending after each addition, until the soup reaches desired consistency.
  5. Season to taste with salt and pepper.
  6. If desired, cover and chill the soup at least 30 minutes and up to 1 day.
  7. When ready to serve, divide the soup among 4 bowls and garnish with diced cucumber and a mint sprig.
Martha's Notes
Nutritional Estimates Per Serving (1/4th): 119 calories, 7.1 g fat, 11 g carbs, 6.4 g fiber, 3.9 g protein and 3 PointsPlus value

If you liked this post and recipe for chilled asparagus soup with spinach and avocado check out these links to more Weight Watchers friendly asparagus recipes:

For more great delicious asparagus recipes, check out the blogs of these fabulous ladies who are participating in the 38 Power Foods group today:

Alyce More Time at the Table, Ansh – Spice Roots, Jeanette - Jeanette’s Healthy Living, Jill - Saucy Cooks, Mireya - My Healthy Eating Habits, Sarah - Everything in the Kitchen Sink, Casey - Bookcase Foodie

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Comments

  1. says

    How creamy and delicious ! I agree, I wouldn’t crave it but I can see myself fitting this into my pre workout drink routine for its nutritional value. I love the addition of mint. It makes things so very summery!

  2. says

    This sounds like such a healthful, refreshing and delicious lunch and on these hundred degree days no cook options rock! I love the color too; I’m thinking outdoor furniture in this color would be amazing!

  3. Mireya @myhealthyeatinghabits says

    Hi Martha,
    I’m always looking for good no-cook soups. They are soo much healthier than cooked soups. It does help to have a Vitamix, but it will probably turn out well I any good blender. The avocado sure gives a nice color and creamy texture, I sure.

  4. says

    What a beautiful color, this soup is. I like avocado and spinach more than asparagus which means, this would work out well, for us.

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