Last week after buying quite a few cheap avocados I was trying to think of some imaginative ways to use them. I love avocados and now that I’m really looking to increase the fat in my diet they have become a daily staple for me. In the cooler months I love making soups, and recently I have experimented with raw soups. This soup is semi raw / cooked, super easy and quick to make and tastes so refreshing on a warm summers day!

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Chilled Summer Pea, Avocado and Mint Soup (serves 2, vegan)

  • 2 cups of fresh or frozen peas (I used frozen so the soup was ready chilled)
  • 1 ripe avocado
  • 2 cups of unsweetened non dairy milk – I used kara coconut milk
  • 2 sprigs of fresh mint – about 15 leaves, plus more for garnish
  • Water to desired consistency (I used about 1/2 cup)
  • Salt to taste

Combine all ingredients in a blender until smooth, gradually adding water until desired consistency is reached. Season with sea salt to taste. Enjoy immediately! It will keep refrigerated for a couple of days in a sealed container.

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I enjoyed mine with a drizzle of hemp oil on top and some spicy raw flax crackers:

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This soup is super creamy and has a mild sweetness from the peas. Its not a very savoury soup, but if you wanted something with a stronger flavour you could try adding some spices – I imagine cumin would be fabulous!

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As I mentioned, this soup is jam packed with healthy fats from the avocado and coconut milk, however if you are watching your calorie intake then you could make a the following changes to the recipe:

  • 1/2 an avocado instead of a whole one
  • Water (but use the whole avocado still) or unsweetened almond milk instead of kara coconut milk or just one cup of the coconut milk + water 
  • 3 servings instead of 2

I can’t vouch for how this version will taste, however the ‘full fat’ version really is super creamy so I think reducing the milk or avocado down shouldn’t hinder the texture too much and could  just make it more pleasant lighter soup. Even if you are watching your weight, please don’t fear the fats! Healthy fats like the fat in avocado and coconut milk are essential components of a healthy diet, they support the absorption of certain vitamins, are good for the skin, hair and nails and help to keep you feeling fuller for longer.

I thought that it would be useful to give different options for some of my recipes as I know I have a diverse range of readers, some of whom might be looking to lose weight, maintain weight or gain weight so I hope this has been useful!

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I also love the colour of this soup! Its so beautiful, I think there is just something about eating natural green foods that instantly makes me feel good.

Have you tried a chilled soup before? Would you go for the full fat or the lower fat option of this?