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.
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.
(Percentage of daily recommendation)
| Calorie | 389 cal. | (19 %) | ||
| Protein | 17 g | (17 %) | ||
| Fat | 13 g | (11 %) | ||
| Carbohydrates | 50 g | (33 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 9.3 g | (31 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 1.3 μg | (7 %) | ||
| Vitamin E | 1.2 mg | (10 %) | ||
| Vitamin K | 28.9 μg | (48 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 6.3 mg | (53 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 95 μg | (32 %) | ||
| Pantothenic acid | 2.2 mg | (37 %) | ||
| Biotin | 11.2 μg | (25 %) | ||
| Vitamin B₁₂ | 0.5 μg | (17 %) | ||
| Vitamin C | 31 mg | (33 %) | ||
| Potassium | 944 mg | (24 %) | ||
| Calcium | 89 mg | (9 %) | ||
| Magnesium | 112 mg | (37 %) | ||
| Iron | 1.8 mg | (12 %) | ||
| Iodine | 15 μg | (8 %) | ||
| Zinc | 2.1 mg | (26 %) | ||
| Saturated fatty acids | 3.3 g | |||
| Uric acid | 130 mg | |||
| Cholesterol | 7 mg | |||
| Complete sugar | 5 g |
Ingredients
- 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
Preparation steps
Peel and finely dice onion. Carefully remove corn kernels from cobs with a fork. Place quinoa in a colander, rinse and drain.
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.
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.
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.
