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Meat-free Monday: Avocado corn soup

Avocado corn soup combines the creamy richness of ripe avocados with the sweet, earthy flavour of fresh corn.

Avocados are celebrated for their high content of monounsaturated fats, particularly oleic acid, which are known to reduce inflammation and lower the risk of heart disease.

Corn is rich in essential nutrients like vitamins B1 (thiamine), B5 (pantothenic acid), and C, along with important minerals such as magnesium and phosphorus that support bone health and energy production.

Combining these two powerhouse ingredients, Avocado Corn Soup is a delicious and nutritious choice, perfect for a cosy winter meal or a satisfying option for meat-free Mondays.

Recipe compliments of The South African Avocado Growers’ Association.

  • 1 Tbsp avocado oil
  • 1 small white onion, diced
  • 1 stalk celery, chopped
  • 1 carrot, peeled and diced
  • 1 can creamy style corn
  • 1 Tbsp fresh thyme leaves
  • 2 cups water or stock
  • Salt and freshly ground pepper to taste
  • Paprika to taste
  • Fresh lemon juice, to taste
  • 3 ripe avocados
  • Spring onion (sliced) and fresh coriander to garnish

Method

  1. Heat the avocado oil in a large saucepan and sauté the onion, celery and carrot until just tender.
  2. Add the corn, thyme, water or stock and salt to taste.
  3. Bring to the boil, then reduce the heat and simmer for 10-20 minutes or until the vegetables are tender.
  4. Puree vegetables, adding more water or milk if necessary, to bring to desired consistency.
  5. Season to taste with the pepper and paprika and reheat.
  6. Remove from heat and add lemon juice to taste.
  7. Just before serving, finely mash two of the avocados and stir through the hot soup.
  8. Roughly mash the remaining avocado and coat in lemon juice.
  9. Serve the soup in warm bowls and garnish with the mashed avocado, fresh coriander and sliced spring onions.

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