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Creamy Asparagus Soup

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0% would make this recipe again

Elegant and simple: a true classic.

Preparation : 5 min Cooking : 20 min
90 calories/serving
  • Can be done in advance
  • Can be frozen
  • Very easy
  • Gluten Free
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Diabetes-friendly
  • Artery-healthy
  • Heart-healthy

Ingredients

17 asparagus, average size 340 g
2 3/4 cups chicken broth, low-sodium 700 mL
5 tsp rice, long grain 20 g
1/3 cup creamy soy preparation for cooking 85 mL
salt [optional]
ground pepper to taste [optional]

Before you start

A blender or food processor will be very useful to purée the soup.

Method

  1. Prepare the asparagus: boil them 7-8 min until tender. Drain the asparagus, then immediately plunge them into a bowl of cold water to stop cooking (this also helps keeping a nice, green colour). Cut the asparagus into pieces, keeping the tips for decorating the bowls. Meanwhile, cook the rice and set aside.
  2. Warm up the broth in a saucepan, pour in the cooked rice and the asparagus. Cook 5 min, then purée the soup in a blender or food processor. Pour the soup back into the pot, add the soy preparation and adjust the seasoning.
  3. Reheat the soup for a few minutes, then serve it into bowls, garnishing with the reserved asparagus tips.

Remarks

The soup keeps up to 6 days in the refrigerator or up to 2 months in the freezer. Cream should not be added before freezing, but only later when the soup is reheated.

Nutrition Facts Table

per 1 Serving (240g)

Amount

% Daily Value

Calories

90

Fat

4 g

7 %

Saturated 0.7 g
+ Trans 0 g

4 %

Cholesterol

0 mg

Sodium

60 mg

2 %

Carbohydrate

9 g

3 %

Fibre

2 g

6 %

Sugars

3 g

Protein

6 g

Vitamin A

9 %

Vitamin C

6 %

Calcium

2 %

Iron

13 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : ¾ serving
Grain Products : ¼ serving
Milk and Alternatives : 0 serving
Meat and Alternatives : 0 serving

Claims

This recipe is :
Free  :
Added Sugar, Cholesterol, Trans Fat
Low  :
Saturated Fat, Sodium
Source of  :
Copper, Iron, Magnesium, Manganese, Niacin, Phosphorus, Potassium, Selenium, Vitamin A, Vitamin B1, Vitamin B12, Vitamin B2, Vitamin E, Zinc
Good source of  :
Folacin
Excellent source of  :
Vitamin K
Diet-related health claims  :
Artery-healthy, Heart-healthy

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 0
Vegetables 0

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