Avocado Summer Soup

Avocado Summer Soup
Recipe photo may include foods and ingredients that are not a part of this recipe and not included in the nutrition analysis.
Source: Budget-Friendly Fresh and Local Diabetes Cookbook. Recipe Credit: . Photo Credit: Renee Comet.
This cool and refreshing avocado soup is not only diabetes-friendly, but it's a perfect summer dish after a morning at the farmer's market. Packed with heart healthy fats, it's also a nutrition powerhouse.

This recipe from the Budget-Friendly Fresh and Local Diabetes Cookbook, by Charles Mattocks. To order this cookbook click here.

  • Prep time
    2 hr
  • Cook time
    10 min
  • Servings
    8 Servings
  • Serving size
    1/2 cup
Nutrition Facts

Nutrition Facts

8 Servings

  • Serving Size
    1/2 cup
  • Amount per serving Calories 125

  • Total Fat 9g
    • Saturated Fat 1.5g
    • Trans Fat 0g
  • Cholesterol 5mg
  • Sodium 50mg
  • Total Carbohydrate 9g
    • Dietary Fiber 3g
    • Total Sugars 4g
  • Protein 4g
  • Potassium 380mg
  • Phosphorus 95mg


  • small onion (finely chopped)
  • garlic (minced)
    1 clove
  • canola oil
    1 tbsp
  • Haas avocados (large ripe )
  • lime juice
    1 cup
  • dry sherry
    2 tbsp
  • can low-sodium chicken stock ( (or 1½ cups homemade chicken broth))
  • hot pepper sauce
    1 tsp
  • cilantro (chopped fresh)
    2 tbsp
  • milk (low-fat)
    2 cup
  • Dash kosher salt


  1. Sauté the onion and garlic in the oil until soft and fragrant. Set aside.

  2. Peel and chop the avocado. Purée in a blender or food processor with the onion and garlic mixture, the lime juice, and the sherry.

  3. Add chicken broth and hot sauce. Process until blended. Pour into a large serving bowl and add the chopped cilantro and milk. (Use more or less to achieve desired consistency.)

  4. Add salt to taste and chill for 2–3 hours before serving.

  5. Garnish with more chopped cilantro.

  • Recommended

    After cutting back on the lime so I can taste the avocado, (and omitting the hot sauce because I don't like spicy) I thought it was a refreshing cold soup on a hot day.