Lunch on the Cheap: Avocado Soup with Citrus-Shrimp Relish

Image courtesy of California Avocado Commission

We’re in a lunch rut. While we’ve been loving the Amy’s organic/vegetarian frozen meals we wanted to give the microwave a break. Hence, when we read that the team at Cooking Light posted these 22 Healthy Lunch Ideas, we were relieved. Our favorite is  The Avocado Soup with Citrus-Shrimp Relish. It is creamy, filling and has less than 300 calories per bowl! While avocados do pack more calories than most fruit (a medium sized avocado has about 50) it also has a huge nutritional punch with monounsaturated fatty acids including oleic acid, (which has recently been shown to offer significant protection against breast cancer) as well as significant amounts of folate, potassium and Vitamin E.

Ingredients:

For the topping: Relish, a little cilantro, a teaspoon of grated lemon rind, a little bit of chopped red onion, teaspoon of olive oil, 8 ounces of peeled and deveined shrimp (steamed and chopped).

For the soup: 2 cups of fat-free, less-sodium chicken broth (if you try this recipe with vegetarian broth comment on this post and let us know the result!), about 2 avocados (chopped), 1 cup of water, 1 cup of rinsed and drained canned navy beans, 1/2 cup of fat-free plain yogurt, 1 1/2 tablespoons of fresh lemon juice, little salt, little pepper, little hot sauce, little jalapeno (chopped) and 1 ounce of crumbled queso fresco cheese (about a shot-glass size full).

Preparation:

To prepare relish, combine first 5 ingredients in a small bowl, tossing gently. To prepare soup, combine broth and next 9 ingredients (through jalapeño) in a blender; puree until smooth, scraping sides. Ladle 1 1/4 cups avocado mixture into each of 4 bowls; top each serving with 1/4 cup shrimp mixture and 1 tablespoon cheese.

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