Makes 5 cups - 4 servings

Under their dark pebbly skin, is the avocado's nutrient-dense pale green flesh. The mono- and poly-unsaturated "good" fats in avocados are recommended in heart-healthy diets. As a bonus for those on low-carb diets, there are just 3 grams of carbohydrates in a typical serving (1/5 of an avocado).

For the salsa

1 tablespoon extra-virgin olive oil

1 tablespoon fresh lime juice

2 teaspoons minced jalapeño pepper

2 cloves garlic, minced

¼ teaspoon sugar

1 medium avocado, cut into ½-inch cubes

¼ cup frozen shoepeg corn, thawed

2 tablespoons minced red onion

2 tablespoons minced fresh cilantro, or to taste

Salt and freshly ground pepper to taste

For the soup

1 tablespoon olive oil

1 cup coarsely chopped onion

½ red bell pepper, coarsely chopped

1 celery stalk and leaves, coarsely chopped

4 cloves garlic, minced

½ teaspoon ground cumin

3 cups canned chicken broth or vegetable stock (prepare using concentrate, cubes, or powder)

One 15-ounce can stewed tomatoes

One 15-ounce can garbanzo beans or black beans, drained and rinsed

½ teaspoon freshly ground pepper, or to taste

Pinch of red pepper flakes, or to taste