Avocado Summer Soup: The Budget-Friendly Fresh & Local Diabetes Cookbook

Our refreshing and nutritious Avocado Summer Soup is a fresh new way to use this seasonal superfood all summer long. Chef's note from cookbook author Charles Mattocks, also known as The Poor Chef: Some people like to use 1 cup of low-fat milk and 1 cup of buttermilk in this soup. This makes the soup slightly thicker and tangy.

Avocado Summer Soup from The Budget-Friendly Fresh & Local Diabetes Cookbook

This recipe is from our new cookbook, The Budget-Friendly Fresh & Local Diabetes Cookbook by Charles Mattocks, "The Poor Chef."

Serves: 8
Serving Size: 1/2 cup


1 small onion, finely chopped
1 clove garlic, minced
1 Tbsp canola oil
2 large ripe Haas avocados
¼ cup lime juice
2 Tbsp sherry
1 (14-oz) can low-sodium chicken stock (or 1½ cups homemade chicken broth)
½ tsp hot pepper sauce
2 Tbsp chopped fresh cilantro
2 cups low-fat milk
Dash kosher salt


  1. Sauté the onion and garlic in the oil until soft and fragrant. Set aside.
  2. Peel and chop the avocado. Purée in a blender or food processor with the onion and garlic mixture, the lime juice, and the sherry.
  3. Add chicken broth and hot sauce. Process until blended. Pour into a large serving bowl and add the chopped cilantro and milk. (Use more or less to achieve desired consistency.)
  4. Add salt to taste and chill for 2–3 hours before serving.
  5. Garnish with more chopped cilantro.

Nutritional Information

Calories: 125
Calories from Fat: 80
Total Fat: 9g
Saturated Fat: 1.5g
Cholesterol: 5mg
Sodium: 50mg
Potassium: 380mg
Total Carbohydrate: 9g
Dietary Fiber: 3g
Sugars: 4g
Protein: 4g
Phosphorus: 95mg


1/2 carbohydrate, 1 fat

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