Roasted Pepper & Avocado Soup

Creamy avocado and slow-cooked peppers make a delicious combination in this rich, velvety soup. Serve it right out of the slow cooker or refrigerate and serve cold.

Photo: Yvonne Duivenvoorden

By Nancy S. Hughes

Serves: 5
Hands-on time: 25 minutes
Total time: 7 hours, 25 minutes

INGREDIENTS:

• 1 tbsp safflower oil, divided
• 1 1/2 cups diced yellow onion
• 4 poblano chile peppers, seeded and quartered
• 2 yellow bell peppers, seeded and quartered
• 4 cloves garlic, peeled
• 2 tsp chile powder
• 1 tsp ground cumin
• 1 avocado, pitted, peeled and roughly chopped
• 3 cups skim milk
• 3/4 tsp sea salt
• 2/3 cup low-fat sour cream
• 1 large lime, cut into wedges

RELISH:

• 1 poblano chile pepper, seeded and finely chopped
• 1 tomato, diced
• 1/4 cup chopped fresh cilantro leaves
• 1/8 tsp sea salt

INSTRUCTIONS:

1. In a large nonstick skillet on medium-high, heat 1 tsp oil. Add onion and cook until very browned, about 8 minutes. Transfer to a 4- to 6-qt slow cooker.
2. To slow cooker, add 4 poblano peppers, bell peppers, garlic, chile powder, cumin and remaining 2 tsp oil. Stir well, cover and cook on low for 7 hours (or on high for 3 1/2 hours).
3. Transfer pepper mixture to a blender along with avocado; puree until smooth. (Remove plastic lid in cover and cover top with a kitchen towel to allow steam to escape.) Return to slow cooker and stir in milk and salt. (If necessary, cover and cook on high for 15 minutes more to reheat.)
4. In a small bowl, combine relish ingredients. Divide soup among serving bowls and top with relish, sour cream and lime wedges.

Nutrients per serving (1 cup avocado soup, 1/3 cup topping, 2 tbsp sour cream): Calories: 281, Total Fat: 13 g, Sat. Fat: 3 g, Monounsaturated Fat: 2 g, Polyunsaturated Fat: 1 g, Carbs: 34 g, Fiber: 7 g, Sugars: 15 g, Protein: 9 g, Sodium: 458 mg, Cholesterol: 19 mg

Nutritional Bonus: Bell peppers are among the best sources of vitamin C, a water-soluble vitamin with immune-boosting and antioxidant effects
.