25-Minute Creamy Avocado Mint Soup
This creamy Avocado Mint Soup blends ripe avocado, sautéed onion, garlic, ginger, and fresh mint for a quick, nutrient-packed meal. Light yet satisfying, it’s rich in healthy fats, plant-based protein, and fiber, making it ideal for cozy dinners, light lunches, or meal prep. Serve it warm with whole wheat croutons or garlic bread for a complete, comforting dish.
Equipment
- 1 saucepan (medium)
- 1 blender
- 1 hand mortar (or small grinder)
Ingredients
- 2 medium avocados peeled and pitted
- 3 –5 cloves garlic chopped
- 1 inch ginger chopped
- 1 small onion chopped
- 10 –15 fresh mint leaves
- 2 fresh red chillies
- 2 –3 tbsp extra virgin olive oil
- ¾ cup water for blending
- ½ –1 cup water for cooking
- Salt to taste
Instructions
- Prepare Your Ingredients: Before you start cooking, gather all your ingredients to make the process smooth and stress-free.Peel and pit the avocados, chop the garlic and ginger finely, dice the onion, and wash the fresh mint leaves thoroughly. Slice the red chillies, adjusting the amount depending on how spicy you want your soup. Having everything ready ensures a seamless cooking experience.
- Sauté the Aromatics: Heat 2 tablespoons of extra virgin olive oil in a medium saucepan over medium heat. Once the oil is warm, add the chopped garlic, ginger, and onion. Stir constantly to prevent sticking and allow the flavors to infuse the oil. Add the red chillies at this stage for a gentle kick of heat. Cook the mixture until the onion becomes soft and translucent, and the garlic and ginger are fragrant—usually around 5 minutes.
- Cool the Aromatic Mix: Remove the saucepan from the heat and allow the sautéed aromatics to cool for a few minutes. This step ensures that when you blend them with avocado, the heat doesn’t cook the avocado prematurely, which could alter its creamy texture and bright color.
- Blend the Soup Base: Transfer the cooled aromatic mixture into a blender. Add the peeled and pitted avocados and ¾ cup of water. Blend until smooth and creamy. The result should be a luscious, green puree with no visible chunks.The avocado provides natural creaminess without the need for dairy, while the garlic, ginger, and onion contribute depth of flavor.
- Cook the Puree: Pour the blended avocado-aromatic mixture back into the saucepan. Add the remaining water (about ½ to 1 cup, depending on your preferred consistency) and season with salt to taste. Turn the heat to low and let the soup simmer gently. Stir occasionally to prevent sticking and ensure even heating. Heat until the soup is frothy and well combined, usually about 5–7 minutes. Avoid boiling vigorously, as this can cause the avocado to lose its silky texture.
- Prepare the Mint Infusion: While the soup simmers, prepare the mint infusion. In a small hand mortar or grinder, combine 1 tablespoon of extra virgin olive oil with the fresh mint leaves. Pound or grind until you achieve a fine, aromatic paste. This step releases the essential oils from the mint, giving the soup its signature fresh, herbal aroma.
- Combine the Mint and Soup: Add the mint paste into the simmering soup and stir thoroughly to combine. The heat from the soup will gently release the mint flavor, creating a refreshing contrast with the rich, creamy avocado base. Taste and adjust the seasoning if necessary.
- Serve with Accompaniments: Ladle the soup into serving bowls while warm. For added texture and crunch, sprinkle whole wheat croutons on top or serve alongside slices of garlic bread. The combination of creamy soup, aromatic herbs, and crisp croutons makes for a balanced, satisfying dish perfect for cozy evenings or light lunches.
- Optional Garnish and Final Touches: For extra presentation and flavor, you can drizzle a little extra virgin olive oil on top, sprinkle freshly ground black pepper, or garnish with a few small mint leaves. These finishing touches elevate the visual appeal and flavor, making the soup look restaurant-quality while keeping it simple and wholesome.
- Enjoy and Store Leftovers: Serve immediately for the best flavor and texture.If you have leftovers, allow the soup to cool to room temperature, then transfer to an airtight container and refrigerate for up to 2 days. Reheat gently on low heat, stirring occasionally to maintain the creamy consistency.
Notes
- Use ripe, creamy avocados for a smooth texture and naturally sweet flavor.
- Fresh mint leaves provide a vibrant, refreshing taste; avoid dried mint as it lacks the same aroma.
- Adjust red chilli quantity according to your spice preference.
- For a richer soup, you can add a teaspoon of unsweetened plant-based cream or yogurt.
- Whole wheat croutons or garlic bread make perfect accompaniments, adding texture and flavor.
- This recipe is naturally gluten-free if served without bread or with gluten-free croutons.
- Simmer the soup gently—overheating may affect the avocado’s creamy texture and color.
