Asparagus soup

Vegetarian
Gluten Free
Health score
8%
Asparagus soup
30 min.
4
214kcal

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Ingredients

  • 350 asparagus spears chopped
  • 25 butter 
  •  garlic cloves crushed
  •  shallots finely sliced
  • large handfuls pkt spinach 
  • servings little vegetable oil 
  • 700 ml vegetable stock fresh ( if possible)

Equipment

  • bowl
  • ladle
  • immersion blender

Directions

  1. Heat the butter and oil in a largesaucepan until foaming. Fry theasparagus tips for a few mins to soften.
  2. Remove and set aside.
  3. Add the shallots, asparagus stalksand garlic, and cook for 5-10 mins untilsoftened but still bright. Stir through thespinach, pour over the stock, bring tothe boil, then blitz with a hand blender.Season generously and add hot waterto loosen if needed. Ladle into bowls andscatter the asparagus tips over each.
  4. Drizzle with olive oil and serve withsourdough bread, if you like.

Nutrition Facts

Calories214kcal
Protein5.29%
Fat77.22%
Carbs17.49%

Properties

Glycemic Index
54.75
Glycemic Load
2.47
Inflammation Score
-9
Nutrition Score
14.341304289258%

Flavonoids

Luteolin
0.11mg
Isorhamnetin
4.99mg
Kaempferol
2.18mg
Myricetin
0.08mg
Quercetin
12.85mg

Nutrients percent of daily need

Calories:213.95kcal
10.7%
Fat:19.26g
29.63%
Saturated Fat:5.4g
33.73%
Carbohydrates:9.81g
3.27%
Net Carbohydrates:7.02g
2.55%
Sugar:4.68g
5.2%
Cholesterol:13.44mg
4.48%
Sodium:751.59mg
32.68%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:2.97g
5.94%
Vitamin K:135.21µg
128.77%
Vitamin A:2595.37IU
51.91%
Folate:81.21µg
20.3%
Manganese:0.35mg
17.63%
Vitamin E:2.59mg
17.28%
Iron:2.53mg
14.08%
Vitamin C:11.08mg
13.43%
Fiber:2.8g
11.2%
Copper:0.21mg
10.29%
Vitamin B1:0.15mg
10.09%
Vitamin B6:0.19mg
9.62%
Potassium:330.59mg
9.45%
Vitamin B2:0.16mg
9.37%
Magnesium:28.54mg
7.13%
Phosphorus:67.89mg
6.79%
Vitamin B3:1.01mg
5.07%
Calcium:47mg
4.7%
Zinc:0.65mg
4.33%
Selenium:2.66µg
3.8%
Vitamin B5:0.32mg
3.2%