Creamy Spinach and Avocado Soup with Pumpkin Seeds
This soup is the color of a New Zealand spring morning, vibrant and full of life. I first tasted something similar in a tiny café in Queenstown, looking out at the mist over Lake Wakatipu. I expected a heavy, cream-based soup to fight the chill, but what I got was light yet deeply satisfying. The revelation was that its incredible creaminess came from avocado, not dairy. It completely changed my understanding of what a 'creamy' soup could be. This is my version of that memory, a recipe that transforms simple greens into a bowl of pure, clean energy. The secret is embracing healthy fats to create a texture that feels luxurious while truly nourishing you from within. It’s proof that cooking is caring for yourself.
11Ingredients
- 2 tbsp Extra virgin olive oil
- 1 Large yellow onion, chopped
- 3 Garlic cloves, minced
- 300 g Fresh spinach
- 150 g Shelled edamame, fresh or frozen
- 1 L Low-sodium vegetable broth
- 2 Large ripe avocados, pitted and scooped
- 1 Juice of 1 lemon
- 1 tsp Sea salt
- ½ tsp Freshly ground black pepper
- 4 tbsp Raw pumpkin seeds, for garnish
Nutrition Facts
Instructions
In a large pot or Dutch oven, heat the olive oil over medium heat. Add the chopped onion and sauté until soft and translucent, about 5-7 minutes.
Add the minced garlic and cook for another minute until fragrant. Be careful not to let it burn.
Pour in the vegetable broth and bring to a gentle simmer. Add the fresh spinach and edamame. Cook just until the spinach has wilted completely, about 3-4 minutes.
Remove the pot from the heat. Carefully transfer the soup to a high-speed blender. Add the avocado flesh, lemon juice, salt, and pepper. Blend on high until perfectly smooth and creamy. You may need to do this in batches.
0Taste and adjust seasoning if necessary. If the soup has cooled too much, return it to the pot and gently reheat over low heat. Do not boil, as this can affect the color and texture.
0While the soup is blending or reheating, toast the pumpkin seeds in a dry skillet over medium heat for 2-3 minutes until they start to pop and become fragrant. Serve the soup in bowls, garnished with the toasted pumpkin seeds and a final drizzle of extra virgin olive oil.
Chef's Tip
The key to a vibrant green color is not to overcook the spinach and to add the avocado and lemon juice off the heat. For an extra protein boost, you can stir in a scoop of unflavored collagen peptides before serving or top with a dollop of full-fat Greek yogurt. In summer, this soup is also wonderful served chilled.
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Creamy Spinach and Avocado Soup with Pumpkin Seeds
Ingredients
- 2 tbsp Extra virgin olive oil
- 1 Large yellow onion, chopped
- 3 Garlic cloves, minced
- 300 g Fresh spinach
- 150 g Shelled edamame, fresh or frozen
- 1 L Low-sodium vegetable broth
- 2 Large ripe avocados, pitted and scooped
- 1 Juice of 1 lemon
- 1 tsp Sea salt
- 0.5 tsp Freshly ground black pepper
Garnish
- 4 tbsp Raw pumpkin seeds, for garnish
Instructions
- In a large pot or Dutch oven, heat the olive oil over medium heat. Add the chopped onion and sauté until soft and translucent, about 5-7 minutes.
- Add the minced garlic and cook for another minute until fragrant. Be careful not to let it burn.
- Pour in the vegetable broth and bring to a gentle simmer. Add the fresh spinach and edamame. Cook just until the spinach has wilted completely, about 3-4 minutes.
- Remove the pot from the heat. Carefully transfer the soup to a high-speed blender. Add the avocado flesh, lemon juice, salt, and pepper. Blend on high until perfectly smooth and creamy. You may need to do this in batches.
- Taste and adjust seasoning if necessary. If the soup has cooled too much, return it to the pot and gently reheat over low heat. Do not boil, as this can affect the color and texture.
- While the soup is blending or reheating, toast the pumpkin seeds in a dry skillet over medium heat for 2-3 minutes until they start to pop and become fragrant. Serve the soup in bowls, garnished with the toasted pumpkin seeds and a final drizzle of extra virgin olive oil.
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