Raw Avocado and Spinach Soup

Creamy vegan-friendly soup consisting of avocado, spinach, and spring onions

This may well be the simplest soup you have ever made. Delicious, satisfying and quick to prepare it surely is worth a try.

All you need is a food blender and three key ingredients: avocado, spinach, and spring onions.

Before we go any further, however, it might be worth noting some of the nutritional facts and health benefits of these star ingredients.

Avocado

Good source of dietary fibre
Good source of vitamins: vitamin A, B-vitamins, C, E and K
Good source of minerals: potassium, magnesium, phosphorus and iron
High in mono and poly-unsaturated fatty acids
Low in sugar
Good source of protein
Source of phytochemicals such as carotenoids which act as powerful antioxidants
Maintain healthy blood pressure levels
Reduce total cholesterol levels and promotes good cardiovascular health
Help support metabolism and aid in weight loss
Promotes good eye health
Reduce risk of cancer
Help nourish the skin
Promote healthy aging

SPINACH

High in iron, which helps to improve the quality of blood, restore energy and increase vitality
Contains vitamin K, which helps to maintain bone health
Good source of vitamin B2, folic acid, manganese, magnesium, as well as vitamin C and A known for promoting healthy skin and hair
Helps to reduce blood pressure due to its potassium content
Rich in phytochemicals (such as chlorophyll and carotenoids) which have anti-inflammatory and anti-cancerous properties
Promotes healthy digestive system and prevents constipation due to presence of fibre

SPRING ONION (scallion)

Has anti-bacterial, anti-viral and anti-fungal properties
Contains flavonoid antioxidants which help to prevent damage of DNA and cellular tissue by inhibiting the action of free radicals, and thus reducing the risk of cancer
A source of sulphur-containing compounds which can help to reduce cholesterol, blood pressure as well blood sugar levels. Such compounds have shown to help decrease the overall risk of coronary artery disease (CAD), peripheral vascular disease (PVD) and stroke
A source of vitamin C and K, both of which play a role in supporting good bone health (Vitamin C helps in the synthesis of collagen while vitamin K plays a role in maintaining bone density)
Contains the carotenoids lutein and zeaxanthin as well as vitamin A which all together help to maintain good eye health
A source of fibre which promotes healthy digestive system
A source of minerals such as copper, iron, manganese, magnesium, and calcium

And here comes the recipe:

RAW AVOCADO and spinach SOUP

Serving Size: 2

Ingredients:

2 avocados
2 handfuls of spinach , washed
2 spring onions (scallions), washed and diced
1 tsp of olive oil
Salt and pepper to season

Instructions:

Place all the ingredients together with some hot water (about 1/2 cup) in a blender and process until smooth .Add more hot water little by little until you reach the desired consistency (I prefer mine slightly thicker and creamier). Add the olive oil, salt and pepper to taste.

Serve while still warm and enjoy with wholemeal crackers or bread.

P.S Feel free to spice things up by adding some dried cumin powder and/or minced garlic – just enough to satisfy your taste buds!

References and further reading:

1.Hass Avocado composition and potential health benefits –http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3664913/

2. Nutrition Facts: Avocados, raw, all commercial varieties – http://nutritiondata.self.com/facts/fruits-and-fruit-juices/1843/2

3. Avocados: Health Benefits, Risks and Nutrition Facts – http://www.livescience.com/45209-avocado-nutrition-facts.html

4. 12 Proven Benefits of Avocado – http://authoritynutrition.com/12-proven-benefits-of-avocado/

5. Spinach: Health Benefits, Uses, Precautions http://www.medicalnewstoday.com/articles/270609.php

6. The Health Benefits of Spinach – http://www.bbcgoodfood.com/howto/guide/ingredient-focus-spinach

7. 8 Health Benefits of spring onions we bet you didn’t know ! –http://www.thehealthsite.com/diseases-conditions/top-8-health-benefits-of-spring-onions/

8. Scallions nutrition facts – http://www.nutrition-and-you.com/scallions.html