Edamame-Avocado Soup

Vegetarian
Gluten Free
Dairy Free
Health score
15%
Edamame-Avocado Soup
45 min.
9
172kcal

Suggestions

Ingredients

  •  avocados peeled cut into quarters
  • 1.5 pounds edamame green frozen shelled ( soybeans)
  • cups fat-free less-sodium chicken broth fat-free divided
  • tablespoons juice of lemon 
  • teaspoon salt 
  • 0.3 cup shallots chopped
  • cups water 
  • 0.3 teaspoon pepper white

Equipment

  • food processor
  • bowl
  • sauce pan
  • whisk
  • blender

Directions

  1. Place edamame in a large saucepan. Cover with water to 2 inches above beans; bring to a boil and cook 10 minutes or until soft.
  2. Drain; set aside.
  3. Place half of edamame, 1/2 cup broth, and shallots in a blender or food processor; process until smooth.
  4. Pour pured shallot mixture into a large bowl.
  5. Combine the remaining edamame, 3/4 cup broth, and avocados in blender or food processor; process until smooth.
  6. Add pured avocado mixture to pured shallot mixture; stir to combine.
  7. Add 3/4 cup broth, water, juice, salt, and pepper to pured mixture; stir well with a whisk. Cover and chill.
  8. Serve with parsley and lemon wedges, if desired.

Nutrition Facts

Calories172kcal
Protein20.68%
Fat51.51%
Carbs27.81%

Properties

Glycemic Index
7.78
Glycemic Load
0.6
Inflammation Score
0
Nutrition Score
15.060434756072%

Flavonoids

Cyanidin
0.15mg
Epicatechin
0.17mg
Epigallocatechin 3-gallate
0.07mg
Eriodictyol
0.24mg
Hesperetin
0.72mg
Naringenin
0.07mg
Quercetin
0.02mg

Nutrients percent of daily need

Calories:171.71kcal
8.59%
Fat:10.6g
16.31%
Saturated Fat:1.42g
8.9%
Carbohydrates:12.88g
4.29%
Net Carbohydrates:5.72g
2.08%
Sugar:2.66g
2.96%
Cholesterol:0mg
0%
Sodium:478.47mg
20.8%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:9.58g
19.16%
Folate:275.04µg
68.76%
Manganese:0.87mg
43.3%
Fiber:7.16g
28.65%
Vitamin K:29.62µg
28.21%
Copper:0.38mg
18.97%
Potassium:588.57mg
16.82%
Magnesium:64.63mg
16.16%
Phosphorus:160.98mg
16.1%
Vitamin C:11.55mg
14%
Vitamin B1:0.19mg
12.65%
Iron:2.13mg
11.81%
Vitamin B6:0.22mg
11.12%
Vitamin B2:0.19mg
11.06%
Vitamin B5:1.01mg
10.05%
Vitamin E:1.45mg
9.66%
Zinc:1.37mg
9.15%
Vitamin B3:1.77mg
8.84%
Calcium:61.2mg
6.12%
Selenium:1.37µg
1.96%
Vitamin B12:0.1µg
1.68%
Vitamin A:65.78IU
1.32%
Source:My Recipes