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An Easy and Healthy Avocado Soup Recipe That's Keto Diet-Approved

A soup that's big on bright flavors and low on carbs.

If you're in the mood for a light, refreshing, and low-carb soup, you'll rejoice at this simple soup recipe that packs a ton of flavor but is completely keto-friendly. This creamy chilled keto soup uses all the flavor components we crave in Mexican food—heat from the serrano chiles and ancho chili powder, aroma of the cumin and cilantro, and the zing of lime juice. And best of all, the craveable taste of avocado.

Making a cream soup usually involves using milk or, well, cream. But in this case, the creaminess comes strictly from the avocados, which makes this soup better for your heart and for your waistline. Cream is high in saturated fats, which can cause high levels of cholesterol. On the other hand, the fat found in avocado is mostly monosaturated, making it a better option for your cardiovascular health. Avocado is filled with other nutrients, and it's virtually sodium-, sugar-, and cholesterol-free.

Mexican crema adds the final touch in the flavor profile of this soup. Crema is basically a thin sour cream available in the dairy section of most supermarkets. If you can't find it, swap it out with regular sour cream that you can thin out with a little bit of whole milk. And if you're sensitive or intolerant to dairy, you can make this soup dairy-free by leaving it out altogether. It won't compromise the creaminess of the final product at all.

Nutrition: 324 calories, 29 g fat (5 g saturated), 758 mg sodium, 14 g sugar, 7 g fiber, 2 g protein

Makes 6 servings


3 Tbsp extra-virgin olive oil
1 small white onion, diced
2 serrano chiles, stemmed, seeded, and chopped
3 cloves garlic, chopped
4 firm-ripe avocados, halved and pitted
4 cups no-sugar-added chicken broth
1/3 cup plus 2 Tbsp fresh lime juice
1/3 cup chopped fresh cilantro
1 cup water
1 tsp kosher salt
1 tsp freshly ground black pepper
2 tsp ground cumin
1/2 cup pumpkin seeds
1/8 tsp ancho chili powder
1/2 cup Mexican crema
Minced seeded jalapeño, optional

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How to Make It

1. In a medium skillet, heat 2 tablespoons of the olive oil over medium heat. Add onion, serrano chiles, and garlic; cook, stirring occasionally, until the onion is slightly soft, about 2 minutes. Set aside.

2. Scoop the avocado flesh into a large bowl; mash. Add the sauteed onion mixture, broth, 1/3 cup of the lime juice, the cilantro, water, salt, black pepper, and cumin. Transfer the mixture to a food processor; blend until smooth. Pour through a fine-mesh strainer into a large bowl. Cover and chill at least 20 minutes.

3. In a large skillet, heat the remaining 1 tablespoon olive oil over medium heat. Add the pumpkin seeds and cook until they begin to pop and are slightly toasted, about 3 minutes. Add the remaining 2 tablespoons lime juice and the chili powder. Cook and stir until the lime juice has completely evaporated. Let cool.

4. To serve, divide the soup among 6 bowls. Drizzle with crema and top with pumpkin seeds. Garnish with minced jalapeño, if using.

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