Creamy Avocado Chicken Soup

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Skill Level
Preparation Time 15 minutes Total Time 1 - 6 hours (for stock)
Servings 6 Cost Per Serving $2.58
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Ingredients

1Whole Chicken (Or you can use pieces, bone-in for better flavor)
2 cupsLeeks, cleaned and roughly chopped
3 clovesGarlic
1 tbspGinger
1/2 cupPearl Barley
1 tbspOlive Oil
To TasteSea Salt and Fresh Ground Black Pepper
Avocado Cashew Cream
1Ripe Avocado
1/2 cupCashews, soaked in warm water
1Lime, juice and zest
2 tbspOlive Oil or Avocado Oil
1/4 cupCilantro or Parsley
1/2 tspSea Salt and Fresh Ground Black Pepper
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Directions

  1. In a large pot, add your chicken (or pieces). Cover chicken with water until it reaches about 2 inches above (or about 8 cups).
  2. (optional) For extra flavor, you can add extra pieces of onion, carrot, leek tops or bay leaf.
  3. Bring to a boil, cover, and reduce the heat to simmer. Cook for about one hour or until the chicken easily falls off the bone. Carefully remove chicken and transfer to a dish. Allow to cool before separating the meat from the bones. to 6 hours. Top up with extra liquid as needed.
  4. If you want a more flavourful broth, return the bones to the stock and continue to simmer with the lid on for up to 6 hours. When ready, use a sieve to strain out the stock into a heat proof container.
  5. For the Avocado Cream, soak your cashews in boiling water for at least 30 minutes. Add cashews with remaining ingredients. Blend, adding a little water at a time until it reaches a consistency similar to thin yogurt.
  6. To finish your soup, in a soup pot over medium heat, add 1 tbsp of olive oil. Add leeks, garlic and ginger and cook for about 5 minutes. Add your cooked chicken, cover with stock, add barley and simmer for about 30 minutes. Once barley is cooked, remove from the heat and stir in your avocado cream.

Nutrition

  • If you have a small appetite, feel full quickly, or you're losing weight, it's a good idea to choose foods and fluids that are high in calories and protein. A soup made with high quality protein and healthy fats is a good way to make every bite count.
  • Avocados are mostly fat, but the type of fat in avocados is heart-healthy. Two-thirds of the fat in avocados is in the form of monounsaturated fat, the same type found in olive oil. Monounsaturated fats can help lower overall inflammation and "lousy" LDL cholesterol and increase "healthy" HDL cholesterol, reducing the risk of heart disease. 
  • Salt contains sodium, a mineral that most of us get too much of. It can be difficult to avoid because sodium levels in packaged foods and restaurant meals are often high. Too much sodium can raise blood pressure and increase risk of heart attack and stroke. Try cooking at home more often and replace salt with herbs, spices and lemon for flavour.