Creamy Leek Avocado Cilantro Soup

Creamy Leek Avocado Cilantro Soup is a velvety bowl of goodness. Easy and full of flavor – low calorie, fiber rich, good protein, healthy fats!

Call it creamy, silky, velvety……whatever you want! But this soup will convince the most defiant critic of using healthier food swaps. Some people think that healthy means to compromise a little on taste. But you will absolutely not miss the heavy cream in this creamy soup.

I have recently become obsessed with avocados. They are such a wonder fruit. So amazingly healthy and enticingly tasty. It is like a vegetable infused butter with a coconut like aftertaste, growing on trees. I have been experimenting with it and creating a lot of interesting recipes. Stay tuned for more to come.

 

 

Photo Credit: Bijan of www.bijansviewfinder.com

 

Avocados are a great source of heart healthy monounsaturated fats. This fruit contains natural plant sterols known as beta-sitosterol. Regular consumption of this plant sterol is associated with maintenance of healthy cholesterol levels. Avocados also contain the phytochemicals lutein and zeaxanthin, which are important for eye health. They are a great source of vitamin K – important for bone health. And this fruit with a smooth texture, is interestingly a good source of dietary fiber, folic acid, vitamin C, vitamin E, certain B vitamins and omega-3 fats.

I love leeks. They are so delicious in soups, stews, vegetable pies and many other dishes. In my younger days in India, I was not familiar with leeks, but took to it so easily when I was first introduced to it. They have a great flavor and taste. If you have not cooked recipes with leeks, make sure to do so. Terrific vegetable!

Leeks belong to the allium family of vegetables that also include onions, garlic, green onions and chives. They are a good source of heart healthy flavonoids and antioxidant polyphenols. I have previously used leeks in my Moroccan style poached eggs recipe and have talked about onions in my recipe on Sumac caramelized onions mini musakhan.

This is a pretty easy and quick recipe to prepare. Treat yourself to this delicious and healthy soup!

 

CREAMY LEEK AVOCADO CILANTRO SOUP

thedeliciouscrescent.com

 

NUTRITION FACTS
Servings: 5          Serving Size: 1 cup

Calories 179, Total Fat 8 g (Saturated Fat 1 g, Polyunsaturated Fat 1 g, Monounsaturated Fat 6 g), Cholesterol 0 mg, Sodium 371 mg, Potassium 646 mg, Phosphorus 97 mg, Total Carbohydrate 24 g, Dietary Fiber 5 g, Sugars 4 g, Protein 4 g

 

Preparation Time: 15 minutes
Cooking Time: 15 minutes

 

INGREDIENTS

4 ½ cups chopped leeks (250 g)
1 medium potato, peeled and chopped
2 bay leaves
4 cups chicken stock
3 tablespoons chopped cilantro
3/4 teaspoon salt
1/2 teaspoon black pepper
2 tablespoons lemon juice, adjust per taste
1 large ripe avocado

Topping – fried onions

1 ½ tablespoons olive oil
1 small onion, thinly sliced
1/2 teaspoon turmeric

 

 

Photo Credit: Bijan of www.bijansviewfinder.com

 

DIRECTIONS

 

 

 

Place the chopped leeks, potato, bay leaves, chicken stock (I had some leftover stock that was flavored with cardamom, cloves, cinnamon), salt and pepper. Bring it to a boil and then simmer it for about 10 minutes. Add cilantro and simmer couple more minutes. Do not overcook, but make sure the potato is cooked. Discard the bay leaves.

Scoop out the avocado flesh and put it in a blender. Use just enough of the soup contents to make a smooth puree with avocado. Put the remaining soup with vegetables into the blender and combine it into a creamy consistency. Adjust salt, pepper, lemon juice as per taste.

 

 

Photo Credit: Bijan of www.bijansviewfinder.com

 

For the topping, heat the olive oil and sauté the sliced onion to a crisp brown, add turmeric right before turning off the heat. This will ensure that the turmeric does not get burnt.

Ladle the creamy leek avocado cilantro soup into bowl and top it with crisp onions and turmeric olive oil. Alternatively may use crisp matchstick potatoes or croutons as a topping.

 

 

Photo Credit: Bijan of www.bijansviewfinder.com