Creamy Tomato Soup with Avocado, Chorizo and White Beans

Fresh chorizo sausage provides a fantastic flavor base to this satisfying soup and the puréed avocado tames the heat much like cream would. Like most soups, the flavor is even better the day after it’s made.


1 teaspoon canola oil, plus more if needed
1/2 pound fresh chorizo sausage
1 small onion, diced
1 stalk celery, diced
1 small red pepper, diced
4 garlic cloves, crushed and minced
1 teaspoon cumin
4 cups low-sodium chicken stock, divided
1 28 oz (796 mL) can crushed tomatoes
1 19 oz. (540 mL) can white beans, such as cannellini or navy
1 large or 2 small avocados
juice of half a lime
salt to taste
1/4 cup chopped cilantro or parsley

Per serving: 365 calories, 17.4 g fat, (5.4 g saturated fat, 9.1 g monounsaturated fat, 2.8 g polyunsaturated fat), 33 mg cholesterol, 34.4 g carbohydrate, 17.7 g protein, 8.6 g fiber. 


Set a large saucepan over medium-high heat and coat with a teaspoon of oil. Squeeze the sausage meat out of its casings into the pan and cook until browned, breaking up lumps with the back of a spoon. Transfer to a bowl. Drain off any excess fat, leaving about a tablespoon. Add the onion, celery and red pepper and sauté for 4-5 minutes until the onion is soft and just starting to brown. Add the garlic and cumin and cook for another minute.

Transfer the onion mixture to a blender, add about one cup of stock and blend until smooth; pour back into the saucepan. Alternatively, add one cup of stock and puree in the pot with a hand-held immersion blender. Add 2 more cups of stock, the browned chorizo, tomatoes and beans. Bring to a simmer and cook for 20-30 minutes.

Halve, pit, and scoop out the flesh of the avocado and place it in the blender with the last cup of chicken stock. Blend until smooth, then stir into the soup. Heat through for about 5 minutes, then add the lime juice and salt to taste if needed.

Serve in shallow bowls, topped with cilantro or parsley. 

Serves 4-6.