Test Kitchen: Spicy Cucumber-Avocado Soup with Whole Grain Croutons

Mia Sugarman, SAR Dietetics ’22
Patricia Orus-Deya, SAR Dietetics ’23

Recipes modified from Epicurious, iheartvegetables, simplygluten-free
Yield: 2 servings

Soup Ingredients:
1/2 firm-ripe avocado
1 3/4 English cucumbers, cut into 1/2-inch pieces
1 cup plain yogurt
3 tablespoons chopped fresh chives
1 teaspoon fresh lime juice
1 teaspoon salt, or to taste
1/2 teaspoon chopped fresh jalapeño with seeds  1 cup small ice cubes
Optional garnish: diced avocado and chopped chives

Whole Grain Crouton Ingredients:
2 slices whole-wheat bread
1 teaspoon olive oil
Pinch garlic powder
Pinch onion powder
Pinch of flaky sea salt

Hummus Ingredients (or, the option to use store-bought):
1 can garbanzo beans, rinsed and drained
¼ cup of water
1 clove garlic, crushed (option to use garlic powder, ~1 tsp)
1 tablespoon lemon juice
¼ teaspoon ground cumin
½ teaspoon of sea salt
2 tablespoons olive oil
Dash of paprika for garnish

Directions:
1. Preheat oven to 350 F.
2. Slice the bread into 1-inch cubes and toss with olive oil in a bowl.
3. Spread into a single layer on a baking sheet, sprinkle with herbs and spices.
4. Bake for 8 minutes, flip, and continue to bake until brown (~10 mins total).
5. To make soup, peel, and pit avocado. Blend all ingredients in a blender until very  smooth, about 1 minute.
6. Once the soup is emptied into bowls, rinse the blender and add hummus ingredients.  Blend to combine.
7. Serve soup with a dollop of hummus and croutons. Store leftover hummus in a sealed  container in the refrigerator.

What we liked:
– We liked that the soup combined both a creamy and crunchy consistency.  
– The soup could be consumed at different times of the day/year.
– It could be batch prepared and kept in the refrigerator.
– The chickpeas are a low-cost source of protein.

Suggestions:
– Tahini could be used to add more texture to the hummus.
– The hummus can be stored in the refrigerator and be eaten as a snack for later with some fresh veggies such as carrots or sweet pepper.
– Additional spices could be added to the soup to enhance the flavor.

Nutritional value:
– The avocado contains heart healthy unsaturated fats, fiber, and micronutrients.
– The chickpeas and the yogurt contain protein which adds to the satiety of the soup.
– This meal is a quick and easy way to enjoy plant protein, fruits, vegetables, whole grains, heart healthy fats, and nutritious dairy!