Creamy Avocado Soup: An Easy Recipe
We show you how to make a dish full of high quality essential nutrients that you will love. It's creamy avocado soup, a good way to include unsaturated fats in your diet. Plus, it's a very simple preparation, it won't take long to get a fantastic result.
Fat intake is essential when the goal is to safeguard health. These nutrients have been demonized for many years, but today they are known to be important for optimal functioning of the body. Only trans-type lipids should be avoided, as they have inflammatory characteristics.
Benefits of avocado
Avocado can be found in the supermarket at any time of the year. To experience its positive effects it must be included in a balanced and varied diet.
Improve cardiovascular health
Avocado is a source of omega 3 fatty acids. These nutrients are capable of reducing inflammation, which facilitates the functioning of the organs and systems of the body. It should be borne in mind that inflammatory mechanisms are often the basis of many chronic and complex life-threatening diseases.
According to research published in the International Journal of Molecular Sciences , it is essential to ensure a regular intake of omega 3 lipids to reduce the incidence of cardiovascular disease. These nutrients prevent the development of atheromic plaques which could lead to circulatory disorders.
However, it is essential to ensure that your intake of omega 3 and omega 6 is balanced. This is achieved by increasing the presence of oily fruits and extra virgin olive oil in the diet. Even oily fish helps. This keeps inflammation under control, a necessary process, but not to be over-promoted.
Stimulates muscle recovery
Athletes need a higher intake of omega 3 fatty acids, especially when they suffer a muscle type injury. Effective control of inflammation on these occasions can improve the body's response. A study published in the journal Nutrients demonstrates that more efficient regeneration is achieved .
The ideal would be to achieve a daily intake of at least 4 grams of these nutrients. For this, it may also be necessary to resort to integration; or you can include avocado and oily fish in your regular diet.
However, simply taking fatty acids will not be enough. This strategy will have to be accompanied by an adequate consumption of proteins. These are the nutrients responsible for building muscle tissue. It is the only way to achieve optimal recovery by reducing the risk of relapse in subsequent events.
Prevents the development of chronic diseases
Avocado isn't just useful when it comes to preventing cardiovascular disease. Contains a significant dose of vitamin E , a nutrient with antioxidant potential. This element helps neutralize the formation of free radicals and their accumulation in the tissues.
In this way, inefficiencies in the functioning of organs and mutations due to cell replication are prevented. In the medium term, there is a lower incidence of various chronic and complex diseases, according to a study published in the International Journal of Molecular Sciences . Specifically, vitamin E protects against neurodegenerative disorders.
Ingredients for the creamy avocado soup
To make a tasty creamy avocado soup you will need the following ingredients:
- 1 tablespoon of butter.
- 1/2 cup finely chopped onion.
- 1 clove of garlic, finely chopped.
- 4 cups of chicken broth.
- 2 ripe avocados, peeled and crushed.
- 1 teaspoon of lemon juice.
- 2 cups of cream.
- 1/4 teaspoon of ground cumin.
- Salt and pepper.
- Chopped fresh cilantro.
Keep in mind that you can buy ready-made chicken broth or make it at home. The latter option is the best, as you will get a tastier result and without any additives inside. However, you can always buy the product at the supermarket to save time.
As for avocados, it is essential that they are well ripe for the consistency to be adequate. They should be a bit soft to the touch. Always try to buy this organic product, as it has much higher organoleptic characteristics, even if it is a little more expensive.
Preparation
- Heat the butter in a medium saucepan over low heat to prevent burning.
- Once the butter has melted, add the finely chopped onion and cook for about 3 minutes , until it starts to turn transparent.
- Then add the garlic and, after 30 seconds, the chicken broth with lemon juice.
- Mix well and add the well-crushed avocado pulp. The goal is to bring it to a boil. When this happens, lower the heat and continue cooking for at least 7 minutes.
- After this time, put the contents of the pan in the blender and blend until you get a fine and homogeneous result.
- Return everything to the saucepan and add the cream, cumin, salt and pepper.
- Re-light the heat on medium power for another 5 minutes .
- Before serving, sprinkle the soup with finely chopped coriander. It is very good when eaten hot.
How to accompany creamy avocado soup?
Keep in mind that creamy avocado soup works well as a first course, but it must be accompanied by some other preparation to get an optimal supply of nutrients.
In general, avocado soup is considered to be a very protein-deficient preparation. For this reason, the best thing would be to accompany it with a second course of meat or fish, in order to ensure compliance with nutritional needs.
Don't forget that creamy avocado soup can be stored well in the refrigerator. Of course, it is important that it remains covered so that its organoleptic characteristics are not altered. It can be stored without major problems for a couple of days. Before consuming it, heat it slightly in the microwave and that's it.
Make a creamy avocado soup
As you've seen, it's really easy to make creamy avocado soup to improve your dietary intake of omega 3 fatty acids. These nutrients have a high quality and are necessary to ensure good control of inflammatory processes. Otherwise, complex and chronic pathologies could arise in the medium term.
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