Creamy Asparagus Soup

Creamy Asparagus Soup

Elegant and simple: a true classic.

4 servings
Preparation 5 min
Cooking 20 min

140 calories per serving 


Ingredients

17 asparagus, average size   340 g
2 3/4 cups chicken broth, low-sodium   700 mL
3 tbsp margarine non-hydrogenated   40 g
5 tbsp white flour (all purpose)   40 g
1/3 cup dairy blend 5%   85 mL
1 pinch salt [optional]   0.1 g
  ground pepper to taste    

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.
  2. Meanwhile, warm up the broth in a saucepan and heat the margarine in a pot over low heat. Add the flour to the pot and beat well with a whisk or wooden spoon. Cook for about 3 min, stirring constantly and taking care not to let the mixture burn. Slowly add the warm broth, while stirring thoroughly to avoid lumps. Cook over medium heat 4-5 min.
  3. Add the asparagus and cook an additional 2-3 min, then purée the soup in a blender or food processor. Pour the soup back into the pot, add the dairy blend and adjust the seasoning.
  4. 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

Nutrition Facts

per 1 serving (240g)

Amount

% DV*

* DV = Daily Value

Calories

140

Fat

8 g

12 %

Saturated 2 g
+ Trans 0 g

9 %

Cholesterol

5 mg

Sodium

65 mg

3 %

Carbohydrate

13 g

4 %

Fibre

2 g

7 %

Sugars

3 g

Protein

6 g

Vitamin A

15 %

Vitamin C

6 %

Calcium

6 %

Iron

15 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: ¾ serving
Grain Products: ½ serving
Milk and Alternatives: 0 serving
Meat and Alternatives: 0 serving

More info

Claims

Free :
Added Sugar, Trans Fat
Low :
Cholesterol, Saturated Fat, Sodium
Source of :
Calcium, Copper, Magnesium, Manganese, Omega-3, Phosphorus, Potassium, Selenium, Vitamin B1, Vitamin B12, Vitamin B2, Vitamin E, Zinc
Good source of :
Folacin, Iron, Niacin, Vitamin A, Vitamin D
Excellent source of :
Vitamin K
Diet-related health claims :
Artery-healthy, Heart-healthy

More info


This recipe is in the following categories: Vegetables | Soups | Artery-healthy | Diabetes-friendly | Halal | Heart-healthy | High Iron | High Vitamin D | Low Cholesterol | Low Saturated Fat | Low Sodium | Source of Omega-3 | Easter

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