var_dump($adSection);

Creamy Asparagus Soup

0 Reviews
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

15% to 25% savings from one merchant to another. Imagine how much you could save on a full grocery cart!

Subscribe to our PLUS or PREMIUM plans and save $150/month* on your groceries.

I want to maximize my savings * Based on an average-sized household of 2.5 people

Leave a review

You have to be logged in to leave a review

Members' Reviews

0 Reviews (0 with rating only ) 0% would make this recipe again
array(49) { ["SERVER_SOFTWARE"]=> string(12) "nginx/1.11.9" ["REQUEST_URI"]=> string(72) "/recipe/recipe-view/?recipeUrl=creamy-asparagus-soup-gluten-lactose-free" ["USER"]=> string(8) "www-data" ["HOME"]=> string(8) "/var/www" ["FCGI_ROLE"]=> string(9) "RESPONDER" ["mobile-browser"]=> string(1) "0" ["SCRIPT_FILENAME"]=> string(27) "/var/www/html/web/index.php" ["QUERY_STRING"]=> string(74) "q=/recipe/recipe-view/&recipeUrl=creamy-asparagus-soup-gluten-lactose-free" ["REQUEST_METHOD"]=> string(3) "GET" ["CONTENT_TYPE"]=> string(0) "" ["CONTENT_LENGTH"]=> string(0) "" ["SCRIPT_NAME"]=> string(10) "/index.php" ["DOCUMENT_URI"]=> string(10) "/index.php" ["DOCUMENT_ROOT"]=> string(17) "/var/www/html/web" ["SERVER_PROTOCOL"]=> string(8) "HTTP/1.0" ["REQUEST_SCHEME"]=> string(4) "http" ["GATEWAY_INTERFACE"]=> string(7) "CGI/1.1" ["REMOTE_ADDR"]=> string(9) "127.0.0.1" ["REMOTE_PORT"]=> string(5) "22727" ["SERVER_ADDR"]=> string(9) "127.0.0.1" ["SERVER_PORT"]=> string(4) "6082" ["SERVER_NAME"]=> string(18) "www.soscuisine.com" ["GEOIP_COUNTRY_CODE"]=> string(0) "" ["GEOIP_COUNTRY_CODE3"]=> string(0) "" ["GEOIP_COUNTRY_NAME"]=> string(0) "" ["GEOIP_CITY_COUNTRY_CODE"]=> string(0) "" ["GEOIP_CITY_COUNTRY_CODE3"]=> string(0) "" ["GEOIP_CITY_COUNTRY_NAME"]=> string(0) "" ["GEOIP_REGION"]=> string(0) "" ["GEOIP_CITY"]=> string(0) "" ["GEOIP_POSTAL_CODE"]=> string(0) "" ["GEOIP_CITY_CONTINENT_CODE"]=> string(0) "" ["GEOIP_LATITUDE"]=> string(0) "" ["GEOIP_LONGITUDE"]=> string(0) "" ["REDIRECT_STATUS"]=> string(3) "200" ["HTTP_HOST"]=> string(18) "www.soscuisine.com" ["HTTP_CONNECTION"]=> string(5) "close" ["HTTP_X_REAL_IP"]=> string(10) "10.0.3.195" ["HTTP_X_FORWARDED_PROTO"]=> string(5) "https" ["HTTP_X_FORWARDED_PORT"]=> string(3) "443" ["HTTP_ACCEPT"]=> string(63) "text/html,application/xhtml+xml,application/xml;q=0.9,*/*;q=0.8" ["HTTP_ACCEPT_ENCODING"]=> string(21) "x-gzip, gzip, deflate" ["HTTP_USER_AGENT"]=> string(39) "CCBot/2.0 (http://commoncrawl.org/faq/)" ["HTTP_X_FORWARDED_FOR"]=> string(9) "127.0.0.1" ["HTTP_X_VARNISH"]=> string(7) "2371832" ["PHP_SELF"]=> string(10) "/index.php" ["REQUEST_TIME_FLOAT"]=> string(15) "1495550349.3835" ["REQUEST_TIME"]=> string(10) "1495550349" ["HTTPS"]=> string(2) "on" }