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Creamy Asparagus Soup

5 Reviews
100% would make this recipe again

Elegant and simple: a true classic.

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

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
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.
  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

per 1 Serving (240g)

Amount

% Daily Value

Calories

140

Fat

8 g

12 %

Saturated 1.8 g
+ Trans 0 g

9 %

Cholesterol

10 mg

Sodium

70 mg

3 %

Carbohydrate

13 g

4 %

Fibre

2 g

7 %

Sugars

3 g

Protein

6 g

Vitamin A

16 %

Vitamin C

6 %

Calcium

5 %

Iron

16 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : ¾ serving
Grain Products : ½ serving
Milk and Alternatives : 0 serving
Meat and Alternatives : 0 serving

Claims

This recipe is :
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

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches ½
Vegetables 0
Fats 1

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Members' Reviews

5 Reviews (5 with rating only ) 100% would make this recipe again