Easy Diabetic Appetizer - Cold Spinach Avocado Soup

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What's in the bowl is not a Martian's blood but a chilled soup that is creamy, refreshing and nutritious. This spinach-avocado soup might actually be a cool dish to serve on St. Patrick's day. Look at how green it is! It could be either an appetizer or a side dish, and served either chilled or warm. However, from my personal experience, it tastes a bit better as a cold soup. Now I'll teach you how to make it as well as discuss how diabetics can benefit from this healthy appetizer.

Cold Spinach Avocado Soup - Ingredients (for 1 - 2 servings)

  • 1 tbsp. olive oil
  • 3 tbsps chopped onion
  • 1/2 tsp. minced garlic
  • 4 cups chopped spinach
  • 1 tbsp. chopped cilantro (both leaves and stems)
  • 1 ripe avocado
  • 1 1/2 cups low-sodium vegetable broth
  • 1 tbsp. low-fat plain yogurt
  • 1 tsp. lime juice
  • salt and pepper to taste

Cold Spinach Avocado Soup - Preparation

  • Heat oil in a skillet over medium heat.
  • Add garlic and onion. Sautee until soft and fragrant.
  • Add broth and spinach. Remove from stove once the spinach is wilted.
  • Allow the mixture to cool slightly.
  • Scoop the flesh of the avocado into a food processor.
  • Add cilantro, lime juice, yogurt and the spinach mixture. Lightly season with salt and pepper, then puree.
  • Cover and refrigerate for at least a couple hours. Serve chilled in a soup bowl. Garnish with cilantro leaves (optional).

Plus Points

Spinach and Diabetes - Many recent studies have found that the high amount of magnesium in spinach can help non-diabetics lower the risk of developing type 2 diabetes as well as improve blood-sugar control in those who already have the disease. I guess Popeye is a pretty good role model for diabetics when it comes to eating habits.

Avocado and Omega-3 Fatty Acids - Many consumers, especially those who are on a low-fat diet, see avocados as something to avoid. True, they are high in fat, many kinds of GOOD fats! The omega-3 fatty acids, in particular, can improve your cardiovascular health and promote blood-sugar regulation by increasing your sensitivity to insulin. If you are diabetic, incorporating avocados into your diet could be a smart choice. Just don't go overboard on them; only consume them in moderation.

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Comments 30 comments

marellen 5 years ago

Good morning Om...just might give this soup a try....I love making soup and willing to try something different. Thanks for sharing and have a nice weekend, although the weather is not cooperating. :)

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Om Paramapoonya 5 years ago Author

Yeah, I know the weather hasn't been very nice lately. Did you hear the tornado warning the other day? LOL Glad it turned out to be just a little storm. Thanks for dropping by. Hope you enjoy your weekend as well. :)

marellen 5 years ago

Yes....I did see the tornado waring and it gets everyone panties in an uproar. lol

Pamela99 profile image

Pamela99 5 years ago from United States

I have never had this soup but I would love to try it. Thanks for sharing. Bookmarked.

prasetio30 profile image

prasetio30 5 years ago from malang-indonesia

I love this recipes and this was the healthiest soup for diabetic patients. I also had wrote a hub about spinach. I thought there's a connection between our hub. If you don't mind, you can visit my hub next time. Well done, my friend. Rated up. Have a nice day!


Russell-D profile image

Russell-D 5 years ago from Southern Ca.

My dietition advises again Diabetics eating leafy greens. How does this recipe fit into that discussion? David Russell

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Om Paramapoonya 5 years ago Author

@marellen - LOL

@Pam - Thanks for the read and bookmark. Glad you found this spinach soup recipe worth trying! :)

@prasetio - Thanks. I certainly will check out your hub about spinach. Hope you have a lovely day as well. :)

@Russell-D - Well, my mom's doctor said the opposite. And according to American Diabetes Association, it is good for diabetics to consume non-starchy leafy vegetables, such as spinach and broccoli. Check this out http://www.diabetes.org/food-and-fitness/food/what...

anglnwu profile image

anglnwu 5 years ago

You just know how to tempt me with delicious foods. What a great way to put two highly nutritious foods together. Rated up.

Russell-D profile image

Russell-D 5 years ago from Southern Ca.

Om -- Broccali - according to Kaiser Permanente is a DEFINITE no no, worse than Spinach. Not being a medic -- I do know that my blood sugar number does a huge leap into the 200 range from either. So, this one I think I'll pass on and stay in the safe 90 - 120 range. Keep being creative, though,most of what you hub is neat. David

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Om Paramapoonya 5 years ago Author

@ Anglnwu - Thanks! Hope you give it a try sometime. :)

@Russell-D - I hear you, David. But I also have done my research. I have frequented the American Diabetes Association website and read probably almost fifty diabetes cookbooks. Also, my diabetic mother often shares with me the nutrition tips her doctor has given her. So far, I haven't found one single article or heard any doctors say that broccolis and leafy vegetables are bad for diabetics. According to you, Kaiser Permanente said broccoli is a no no. Was it a research article? Or was it your personal dietitian saying that? Keep in mind that diabetes is very individual. Certain vegetables that cause a rise in YOUR blood sugar, might actually be fine for many other diabetics to eat. :)

Russell-D profile image

Russell-D 5 years ago from Southern Ca.

It was a diabetics food class. Chard is also a no no. In my case, having experienced the effect I'll stay with what I know for me. I also love Sushi -- but not the rice, so Sashimi is my way to satisfy that taste. I also have a problem with SOUPS -- any soups -- they fly my numbers high. The best thing I can think of is....what works for oneself, works for oneself, what doesn't doesn't. Thanks for all the research. David

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Om Paramapoonya 5 years ago Author

Yeah, like I said, diabetes is very individual. It's good that you know what works for you. By the way, I love sushi, too.

Cardisa profile image

Cardisa 5 years ago from Jamaica

Hi, a little confusion on my part, do I puree the spinach mixture also?

Om Paramapoonya profile image

Om Paramapoonya 5 years ago Author

Yep, puree the spinach mixture together with the avocado, lime juice, cilantro and yogurt. :)

Peggy W profile image

Peggy W 5 years ago from Houston, Texas

This looks and sounds delicious. Good soup to have in the hot summertime! Thanks for sharing this recipe. Voted up.

Sinea Pies profile image

Sinea Pies 5 years ago from Northeastern United States

I love all of the ingredients. Sounds delicious!

dallas93444 profile image

dallas93444 5 years ago from Bakersfield, CA

Great ideas and comments! Voted up and useful!

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Om Paramapoonya 5 years ago Author

Hi Peggy, Sinea and dallas93444! Thanks so much for the read and sweet comments! =D

flagostomos profile image

flagostomos 5 years ago from Washington, United States

This looks absolutely delicious and easy to make too! My grandpa is having a problem with his diet after being diabetic for many years. Will give him this recipe.

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Om Paramapoonya 5 years ago Author

Thanks for dropping by, flagostomos. Hope your grandfather will try this soup. :)

akirchner profile image

akirchner 5 years ago from Central Oregon

Sounds fabulous~!

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Om Paramapoonya 5 years ago Author

Thanks, Audrey! :)

Katharella profile image

Katharella 5 years ago from Lost in America

Hello again! I'm certainly going to try this, as both types of diabetes run in my family, but also heart disease. Right now I test fine in everything except that cholesterol! I'm assuming it's the Omega3's! Is that the reason to not go overboard with it? I've heard that Avacado is very good for us, and I do like it, so I'd like to try this soup! Just wondering what is the negative to having too much Avacado? Thanks! -Kat

KoffeeKlatch Gals profile image

KoffeeKlatch Gals 5 years ago from Sunny Florida

Hi Om, I'll have to give this recipe a try. I love both spinach and avocado and the fact that you serve it cold is a plus especially during the hot summer months. Up and useful.

Om Paramapoonya profile image

Om Paramapoonya 5 years ago Author

@Katharella - Omega 3 in avocados is a type of good fat that might actually help lower cholesterol in some people. It's very beneficial for your heart health. However, healthy fat is still.....fat! Eating too much of it might cause weight gain. That's all. :)

@KoffeKlatch - Hi, KoffeeKlatch. Glad to see you. Thanks for stopping by and rating this. :)

cardelean profile image

cardelean 5 years ago from Michigan

FYI, your content has been stolen and put on Flixya. See this link to view your hub and then contact them to have it removed.


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Om Paramapoonya 5 years ago Author

Thanks for letting me know. I hate these content thieves grrrrrrrr

healthp profile image

healthp 5 years ago

interesting hub

sweetie1 profile image

sweetie1 5 years ago from India

Nice receipe for the diabetics. I hope people do exercise to delay if not prevent diabetes

Om Paramapoonya profile image

Om Paramapoonya 5 years ago Author

@healthp - Thanks!

@sweetie - Yes, regular exercise can lower the risk of developing type 2 diabetes. And for those who already are diabetic, it can help keep diabetes under control. :)

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