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

More from Open Arms

Open Arms Featured By Strong Enough Journalism

Open Arms’ Work Featured In Piece By Strong Enough Journalism Open Arms’s was recently featured in a piece written by Karen Diehl of Strong Enough Journalism. Diehl is a critical care nurse who operates Strong Enough Journalism, a platform in which she explores a

Read More »

Open Arms Thanksgiving Efforts Featured on KARE 11

KARE 11 reporter Samie Solina visited our Minneapolis kitchen during the week of Thanksgiving to talk to volunteers and highlight our efforts to deliver thanksgiving dinners to our clients and their loved ones. She also interviewed Tricia, an Open Arms client. Watch the video

Read More »

St. Paul Kitchen & Campus Opening Soon!

Open Arms is set to open the St. Paul Kitchen & Campus! Here’s everything you need to know!! Open Arms of Minnesota will open our brand-new St. Paul Kitchen and Campus the first week in January, positioning us to serve even more clients in

Read More »