Open Arms of Minnesota

Weekly Recipe #215: Creamy Asparagus Soup

by Brian Dugan, Dietetic Intern [Minneapolis VA Health Care System]

Photo credit: Larry Tenney/Flickr

No food signifies spring more to me than fresh green asparagus. When I first see it at the farmer’s market, I have visions of grilling it or chopping it up and adding it to an egg white omelette. But my favorite way to utilize asparagus by far is to make a silky, bright green soup.

My simple asparagus soup recipe is delicious, vibrant, and cost-effective, as well as full of health benefits. Asparagus is a low-calorie food loaded with nutrients such as fiber and antioxidants. A diet rich in vegetables can improve gastrointestinal health, as well as decrease your cardiovascular disease risk and overall risk of colon cancer.

Creamy Asparagus Soup

(Serves: 4)

Ingredients:

  • 1 lb. asparagus, woody stems (bottom 1/2 to 1”) removed and discarded, cut into 1” pieces
  • 2 tbsp. olive oil
  • 1 large onion, small diced
  • 4 cloves garlic, peeled and sliced
  • 1 medium Yukon gold potato, peeled and cut into 1/2” pieces
  • 4 cups low-sodium chicken or vegetable broth
  • 4 oz. heavy cream, crème fraiche, or milk
  • 1 tsp. salt
  • 1 tsp. fresh ground black pepper
  • 1 tbsp. chives or your favorite herb, finely sliced

Directions:

  1. Fill a medium pot with water, add a pinch of salt, and bring it to a boil.
  2. When the water boils, add in asparagus and cook until just tender. Remove and cool.
  3. In a separate pot, add olive oil over medium-high heat.
  4. Add in onions and garlic and cook until translucent.
  5. Add in potato and vegetable broth, bring up to a simmer, and cook until potatoes are soft.
  6. In batches, puree soup base mixture with asparagus in a blender or food processor.
  7. Incorporate salt, black pepper, and heavy cream into puree process.
  8. Garnish with finely sliced fresh herbs.

Tips:

  • For a greener soup, add in 1 cup of spinach during the blending process.
  • If you are making the soup for a future occasion or have leftovers, cool in a ice water bath to preserve color and flavor. The asparagus soup should hold for 2-3 days.

Nutritional Information:

Per Serving: 180 calories; 8 g total fat; 1.5 g saturated fat; 10 g protein, 20 g carbohydrates, 4 g fiber, 670 mg sodium

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