Diabetic Cooking

Avocado Summer Soup



  • 1 small onion, finely chopped
  • 1 garlic clove, minced
  • 1 tablespoon canola oil
  • 2 large ripe Haas avocados
  • 1/4 cup lime juice
  • 2 tablespoon sherry
  • 1 (14-ounce) can low-sodium chicken stock (or 1 1/2 cups homemade chicken broth)
  • 1/2 teaspoon hot pepper sauce
  • 2 tablespoon chopped fresh cilantro
  • 2 cups low-fat milk
  • Dash kosher salt


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

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

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.)

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

Garnish with more chopped cilantro.

Yield: 8 servings.

Serving size: 1/8 of recipe.

Nutrition Facts Per Serving:
Calories: 125 calories, Carbohydrates: 9 g, Protein: 4 g, Fat: 9 g, Saturated Fat: 1.5 g, Cholesterol: 5 mg, Sodium: 50 mg, Fiber: 3 g

Exchanges per serving: 1/2 carbohydrate, 1 fat.

Image and recipe provided courtesy of Charles Mattocks.