Chilled Spring Pea Avocado Coconut Soup

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The Cooking Cardiologist shows us how to make Chilled Spring Pea Avocado Coconut Soup.

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Coconut…is it really that healthy? The research is not finished on going nuts over coconut. While heavy on saturated fat and obviously calories, coconut may have some health benefits. The composition is considered to be heart healthier than once thought.

This recipe base has a subtle coconut flavor with the freshness of spring…spring peas, avocado and a hint of fresh lime. The secret to create an enhanced coconut taste without adding saturated fat and calories is to extract the flavor from actual coconut flakes. Fully saturated coconut milk is solid at room temperature while this coconut milk is smooth and creamy at a chilled temperature. The recipe is vegan, using only a plant base. Enjoy!




4 cups (a single container) of So Delicious Unsweetened Coconut Milk

1½ cups of packed Baker’s Angel Flake Coconut (sweetened)

2 ripe avocados, seeded and peeled

1 cup frozen spring peas

Juice of 2 limes

Salt to taste preference

4t toasted coconut flakes (see recipe below)


In a medium saucepan, add the coconut milk and coconut flakes. Bring to a boil, turn down the heat and simmer for 15 minutes, stirring frequently to prevent foam over. Remove from heat and cool. In a metal colander with a layer of cheesecloth, filter the coconut milk. Squeeze out excess milk. It should yield approximately 2-3 cups of liquid. Add the coconut milk to a high-speed blender. Combine the avocados, spring peas and juice of the limes. Blend until smooth. If too thick, add additional water or make more “enhanced coconut milk”. Chill for 2-4 hours, covered.


The residual coconut flakes can be used for later…in salads, cereal or as an ice cream topping. For garnish, toast 4 teaspoons for the flakes in a dry sauté pan or on a cookie sheet under a medium heated broiler for 5 minutes watching carefully to prevent burning the coconut.


Serve the soup in chilled bowls and garnish with toasted coconut flakes. For extra heat flavor, add dollops of Sriracha Sauce.


Serves 4. Serving size ¾ of a cup of chilled soup. Analysis does not include garnishes.


Nutrition Facts: Calories: 320, Total Fat: 24, Saturated Fat: 11 g, Trans Fat: 0 g, Cholesterol: 0 mg, Sodium: 195 mg, Carbohydrates: 27, Fiber: 10 g, Protein: 5 g



Fat Breakdown – per serving

Coconut milk 3.4 g total fat, 3.4 g sat

Coconut       6 g total fat, 5.6 sat

Avocado 14.7 total 2 sat


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