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Thick Corn Soup with Avocado 

Rating: 5 stars5 stars5 stars5 stars5 stars(5 ratings made)

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Heart-Friendly Recipe (Click for more information)
Heart-friendly RecipeX
This recipe contains:

Fat:
No more than 15g

Saturated Fat:
No more than 5g

Cholesterol:
No more than 150 mg

Sodium:
No more than 250 mg

Carbohydrates:
No more than 80g

Total Sugars:
No more than 25g total sugars; limit to 35g in desserts
Low-Sodium Recipe (Click for more information)
Low-Sodium RecipeX
This recipe contains:

Sodium:
No more than 200 mg

Diabetes-Friendly Recipe (Click for more information)
Diabetes-friendly RecipeX
This recipe contains:

Fat:
No more than 15g

Saturated Fat:
No more than 5g

Cholesterol:
No more than 300 mg

Sodium:
No more than 1000 mg

Carbohydrates:
No more than 50g

Total Sugars:
No more than 25g total sugars; limit to 35g in desserts
Low-Carb Recipe (Click for more information)
Low-Carb RecipeX
This recipe contains:

Carbohydrates:
No more than 45g Total Sugars:
No more than 25g total sugars; limit to 35g in desserts
High-Fibre Recipe (Click for more information)
High-Fibre RecipeX
This recipe contains:

Fibre:
At least 3g
High-Calcium Recipe (Click for more information)
High-Calcium RecipeX
This recipe contains:

Calcium:
At least 50 mg

Serves: 4 person(s)

Preparation Time: 20 mins
Cooking Time: 35 mins

This flavoursome soup is high in fibre and low in salt.

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Ingredients:

1 cup (120g) chopped onion

1 cup (99g) chopped celery

3/4 cup coarsely grated carrot

1 Tbsp olive oil

2 cup corn kernels

1 tsp fresh thyme, chopped

1 L water (4 cups)

1 pinch black pepper, to taste

1 tsp ground cayenne pepper

1 Tbsp fresh lemon juice

275 g avocado


Directions:

Add the oil to a saucepan and saute the onion, celery and carrot until soft, about 10 minutes.

Add the corn, thyme and water and simmer for 20 minutes.

Press through a sieve, or puree in a food processor and return to the pot.

Season to taste with black pepper and cayenne.

Remove from the heat and add lemon juice to taste. Dice three quarters of the avocado and stir into the soup. Slice the remaining avocado thinly and set aside.

Reheat the soup without allowing it to boil.

Serve in bowls. Garnish with the avocado slices.

Author:

Fresh Finesse

Recipe Book Notes:




Member Comments: (1)


By: snazzyshoes - 2009-04-04


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NUTRITIONAL INFO

(Per Serving)
Calories
252 cals
Kilojoules
1,054 kJ
Fat
14.7 g
Carbohydrates
30.5 g
Protein
4.8 g
Cholesterol
0.0 mg
Sodium
107 mg
Saturated Fat
2.1 g
Fibre
9.5 g
Calcium
55.0 mg
Total Sugars
8.1 g
Note: A dash indicates no data is available.

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