Asparagus Soup

Vegetarian
Gluten Free
Health score
2%
Asparagus Soup
50 min.
8
119kcal

Suggestions


If you're looking for a light, nutritious, and easy-to-make soup, this Asparagus Soup is the perfect choice! With fresh asparagus as the star ingredient, this recipe is both vegetarian and gluten-free, making it ideal for those with dietary restrictions or anyone seeking a healthy meal. The creamy texture of the soup, combined with the subtle sweetness of roasted asparagus, makes it a delightful starter or snack for any occasion.

The soup is quick to prepare, taking just under 50 minutes from start to finish, and serves 8 people, making it perfect for family meals or gatherings. The combination of savory potatoes, sweet onion, and a touch of butter creates a comforting and rich flavor profile, while the chicken broth adds depth and warmth. Once blended to a silky smooth consistency, this soup is both satisfying and soothing.

Not only does this soup offer a burst of vitamins and minerals, but it also provides a healthy balance of protein, fat, and carbs, with each serving containing only 119 kcal. It’s a great way to start a meal or enjoy a light afternoon snack without feeling weighed down. Whether you're a seasoned chef or a beginner, this recipe is a breeze to make and sure to impress your friends and family!

Ingredients

  • pound asparagus fresh
  • tablespoons butter 
  • cups chicken broth 
  • 0.5 teaspoon kosher salt 
  • 0.5 teaspoon pepper 
  • medium size potatoes - remove skin diced red peeled
  • servings salt and pepper to taste
  •  onion diced sweet

Equipment

  • food processor
  • frying pan
  • oven
  • blender
  • aluminum foil
  • dutch oven

Directions

  1. Preheat oven to 40
  2. Snap off and discard tough ends of asparagus. Coat asparagus lightly with cooking spray, and arrange in an aluminum foil-lined jelly-roll pan.
  3. Sprinkle with 1/2 tsp. kosher salt and 1/2 tsp. pepper.
  4. Bake at 400 for 16 minutes or until tender and slightly browned, turning after 8 minutes.
  5. Remove from oven, and let cool.
  6. Meanwhile, melt 2 Tbsp. butter in a large Dutch oven over medium-high heat; add onion, and cook, stirring frequently, 3 minutes or until tender.
  7. Add remaining butter, and stir until melted.
  8. Add potatoes, and cook, stirring occasionally, 3 minutes. Stir in chicken broth. Bring to boil; reduce heat to medium, and simmer 6 minutes or until potatoes are tender.
  9. Chop asparagus into 1/4-inch pieces.
  10. Add chopped asparagus to soup; cook, stirring occasionally, 4 minutes.
  11. Remove from heat, and let cool 10 minutes.
  12. Process asparagus mixture, in batches, in a blender or food processor 8 to 10 seconds or until smooth, stopping to scrape down sides. Return asparagus mixture to Dutch oven. Cook over medium heat, stirring occasionally, 5 minutes or until thoroughly heated. Season with salt and pepper to taste.
  13. Serve immediately.

Nutrition Facts

Calories119kcal
Protein10.81%
Fat43.55%
Carbs45.64%

Properties

Glycemic Index
14.25
Glycemic Load
0.34
Inflammation Score
-6
Nutrition Score
8.3282608908156%

Flavonoids

Epigallocatechin 3-gallate
0.03mg
Isorhamnetin
3.23mg
Kaempferol
1.26mg
Myricetin
0.47mg
Quercetin
14.28mg

Nutrients percent of daily need

Calories:119.41kcal
5.97%
Fat:6.1g
9.39%
Saturated Fat:3.66g
22.85%
Carbohydrates:14.39g
4.8%
Net Carbohydrates:11.89g
4.32%
Sugar:4.34g
4.82%
Cholesterol:17.4mg
5.8%
Sodium:834.12mg
36.27%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:3.41g
6.82%
Vitamin K:25.95µg
24.71%
Manganese:0.27mg
13.35%
Potassium:430.62mg
12.3%
Vitamin A:610.75IU
12.21%
Folate:48.82µg
12.2%
Vitamin C:9.74mg
11.81%
Vitamin B1:0.17mg
11.09%
Copper:0.22mg
11.06%
Vitamin B2:0.18mg
10.39%
Iron:1.81mg
10.05%
Fiber:2.5g
10%
Vitamin B6:0.2mg
9.82%
Phosphorus:79.71mg
7.97%
Vitamin B3:1.48mg
7.42%
Magnesium:24.91mg
6.23%
Vitamin E:0.87mg
5.77%
Zinc:0.63mg
4.18%
Vitamin B5:0.36mg
3.64%
Calcium:34.35mg
3.44%
Selenium:2.32µg
3.32%
Source:My Recipes