Avocado-Crab Soup

Gluten Free
Very Healthy
Health score
59%
Avocado-Crab Soup
15 min.
4
255kcal

Suggestions


Indulge in the creamy, refreshing delight of Avocado-Crab Soup, a dish that perfectly balances health and flavor. With a health score of 59, this gluten-free recipe is not only very healthy but also a quick and easy option for lunch or dinner, ready in just 15 minutes! Imagine a velvety soup that combines the rich, buttery texture of ripe avocados with the delicate sweetness of crabmeat, all brought together by a hint of zesty lemon.

This soup is a fantastic way to enjoy the benefits of avocados, which are packed with heart-healthy fats and essential nutrients. The addition of Yoplait® Fat Free plain yogurt adds a creamy tang while keeping the dish light and refreshing. Each serving is a mere 255 calories, making it a guilt-free indulgence that satisfies your cravings without compromising your health goals.

Whether you're looking for a quick meal after a busy day or a sophisticated dish to impress your guests, Avocado-Crab Soup is sure to be a hit. Its vibrant green color and smooth texture make it visually appealing, while the combination of flavors will leave your taste buds dancing. So grab your food processor and blender, and let’s whip up this delightful soup that’s as nutritious as it is delicious!

Ingredients

  • 2.3 cups chicken broth reduced-sodium (from 32-oz carton)
  •  spring onion cut into 1-inch pieces
  • small garlic clove 
  • tablespoon juice of lemon 
  • medium avocado peeled
  • cup yogurt plain fat free yoplait® (from 2-lb container)
  • oz crab meat frozen thawed drained

Equipment

  • food processor
  • sauce pan
  • blender

Directions

  1. Heat broth, water, onion and garlic to boiling in 2-quart saucepan.
  2. Pour hot mixture into food processor or blender.
  3. Add lemon juice and avocados. Cover and process about 30 seconds or until smooth.
  4. Pour blended mixture back into saucepan. Stir in yogurt and crabmeat.
  5. Heat, stirring constantly, just until hot.

Nutrition Facts

Calories255kcal
Protein23.78%
Fat53.13%
Carbs23.09%

Properties

Glycemic Index
25.5
Glycemic Load
0.85
Inflammation Score
-6
Nutrition Score
20.147391443667%

Flavonoids

Cyanidin
0.33mg
Epicatechin
0.37mg
Epigallocatechin 3-gallate
0.15mg
Eriodictyol
0.18mg
Hesperetin
0.54mg
Naringenin
0.05mg
Kaempferol
0.04mg
Myricetin
0.01mg
Quercetin
0.35mg

Nutrients percent of daily need

Calories:254.96kcal
12.75%
Fat:15.95g
24.54%
Saturated Fat:2.49g
15.57%
Carbohydrates:15.6g
5.2%
Net Carbohydrates:8.76g
3.18%
Sugar:5.71g
6.35%
Cholesterol:19.09mg
6.36%
Sodium:450.17mg
19.57%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:16.07g
32.14%
Vitamin B12:4.33µg
72.23%
Copper:0.67mg
33.26%
Phosphorus:283.93mg
28.39%
Folate:110.16µg
27.54%
Fiber:6.84g
27.35%
Zinc:3.92mg
26.15%
Vitamin K:27.45µg
26.14%
Selenium:18.21µg
26.02%
Potassium:859.68mg
24.56%
Vitamin B3:4.14mg
20.68%
Vitamin B2:0.34mg
19.76%
Vitamin B5:1.95mg
19.49%
Vitamin C:15.83mg
19.18%
Vitamin B6:0.38mg
19.03%
Calcium:162.56mg
16.26%
Magnesium:63.96mg
15.99%
Vitamin E:2.1mg
14.02%
Manganese:0.18mg
8.92%
Vitamin B1:0.12mg
7.94%
Iron:1.2mg
6.65%
Vitamin A:191.43IU
3.83%