anti-inflammatory

Corn Avocado Soup with Goat Cheese and Cilantro

4.714285
Average: 4.7 (7 votes)
(7 votes)
Corn Avocado Soup with Goat Cheese and Cilantro

Corn avocado soup with goat cheese and cilantro - Zesty soup for those who like to try something new.

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Health Score:
95 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
Calories:
389
calories
Calories

Healthy, because

Even smarter

Nutritional values

The soup provides the body with a lot of unsaturated fatty acids through the avocado, plenty of complex carbohydrates with the corn and well-satiating protein and calcium through the cheese.

It's even faster with canned corn - but then make sure that no sugar has been added.

1 serving contains
(Percentage of daily recommendation)
Calorie389 cal.(19 %)
Protein17 g(17 %)
Fat13 g(11 %)
Carbohydrates50 g(33 %)
Sugar added0 g(0 %)
Roughage9.3 g(31 %)
Vitamin A0.1 mg(13 %)
Vitamin D1.3 μg(7 %)
Vitamin E1.2 mg(10 %)
Vitamin K28.9 μg(48 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.4 mg(36 %)
Niacin6.3 mg(53 %)
Vitamin B₆0.6 mg(43 %)
Folate95 μg(32 %)
Pantothenic acid2.2 mg(37 %)
Biotin11.2 μg(25 %)
Vitamin B₁₂0.5 μg(17 %)
Vitamin C31 mg(33 %)
Potassium944 mg(24 %)
Calcium89 mg(9 %)
Magnesium112 mg(37 %)
Iron1.8 mg(12 %)
Iodine15 μg(8 %)
Zinc2.1 mg(26 %)
Saturated fatty acids3.3 g
Uric acid130 mg
Cholesterol7 mg
Complete sugar5 g

Ingredients

for
4
Ingredients
1 onion
28 ozs corn cobs
3 ozs Quinoa
1 tsp olive oil
36 ozs Vegetable broth
6 ozs Avocados
7 ozs Goat cheese
5 ozs cilantro
1 Lime
Chili powder
How healthy are the main ingredients?
Goat cheeseAvocadoQuinoaolive oilonionLime

Preparation steps

1.

Peel and finely dice onion. Carefully remove corn kernels from cobs with a fork. Place quinoa in a colander, rinse and drain.

2.

Heat oil in a saucepan. Sauté onion cubes in it for 2 minutes over medium heat. Pour in broth and bring to a boil. Add corn and quinoa and simmer soup for 8-10 minutes over low heat.

3.

Meanwhile, cut avocado in half, remove pit, lift flesh from skins with a spoon and cut into bite-sized pieces. Crumble goat cheese into pieces. Wash cilantro, shake dry and pluck off leaves. Cut lime in half and squeeze juice.

4.

Season the corn soup with chili powder and lime juice and serve in bowls. Add the avocado pieces and goat cheese to the soup and sprinkle with cilantro leaves.

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