Chilled Asparagus Soup

Vegetarian
Gluten Free
Dairy Free
Very Healthy
Health score
100%
Chilled Asparagus Soup
45 min.
6
221kcal

Suggestions


As the warm weather approaches, there's nothing quite like a refreshing bowl of Chilled Asparagus Soup to tantalize your taste buds and invigorate your senses. This delightful soup is not only bursting with vibrant flavors but also packs a powerful health punch, scoring a perfect 100 on the health scale. Ideal for vegetarians, it is gluten-free and dairy-free, making it a versatile choice for anyone looking to enjoy a deliciously light meal.

Imagine savoring the beautiful green hues of fresh asparagus, combined with the subtle sweetness of caramelized onions and the earthiness of spinach. This soup is a feast for both the eyes and the palate. The bright green asparagus is rich in vitamins and nutrients, while the olive oil adds a luscious finish without overpowering the delicate flavor of the vegetables.

Perfect for any occasion, whether you’re hosting a summer gathering, preparing a starter for an elegant dinner, or simply enjoying a healthy snack, this Chilled Asparagus Soup can be prepared in just 45 minutes. With only 221 calories per serving, you can indulge without guilt. Plus, it can be made a day ahead, allowing the flavors to meld beautifully.

Serve it garnished with fresh asparagus tips and a drizzle of olive oil, and watch as your guests are impressed by both its sophistication and its fresh, garden-fresh taste. Dive into a bowl of goodness and embrace the essence of spring with this exquisite soup.

Ingredients

  • pounds asparagus cut into 1/2" pieces
  •  asparagus halved thinly sliced lengthwise thin
  • servings pepper black freshly ground
  • cups chicken broth 
  • tablespoons olive oil divided plus more for drizzling
  • medium onion thinly sliced
  • ounces pkt spinach fresh

Equipment

  • bowl
  • pot
  • sieve
  • blender

Directions

  1. Heat 4 tablespoons oil in a large pot overmedium-low heat.
  2. Add onions and cook,stirring occasionally, until translucent,8–10 minutes.
  3. Add 1/2" asparagus piecesand season with salt and pepper. Cook untilasparagus is bright green and tender, 4–5minutes.
  4. Add broth, increase heat to high,and bring to a boil. Reduce heat to mediumand simmer until asparagus is tender, 8–10minutes.
  5. Add spinach and cook, stirringoccasionally, until wilted, about 2 minutes.
  6. Let mixture cool slightly.
  7. Set a fine-mesh sieve over a large bowl;set aside. Working in batches, purée soupin a blender until very smooth. Strain throughprepared sieve. Stir remaining 2 tablespoons oilinto soup; season to taste with salt andpepper. Cover and chill until cold, at least3 hours. DO AHEAD: Can be made 1 dayahead. Keep chilled.
  8. Divide asparagus tips and thinly slicedstalks among bowls; pour chilled soup over.
  9. Drizzle each with a few drops of oil.

Nutrition Facts

Calories221kcal
Protein16.4%
Fat57.02%
Carbs26.58%

Properties

Glycemic Index
25.83
Glycemic Load
2.32
Inflammation Score
-10
Nutrition Score
28.459130432295%

Flavonoids

Apigenin
0.02mg
Luteolin
0.3mg
Isorhamnetin
15.68mg
Kaempferol
6.02mg
Myricetin
0.14mg
Quercetin
42.89mg

Nutrients percent of daily need

Calories:221.1kcal
11.06%
Fat:15.42g
23.73%
Saturated Fat:2.35g
14.7%
Carbohydrates:16.17g
5.39%
Net Carbohydrates:9.59g
3.49%
Sugar:6.48g
7.2%
Cholesterol:0mg
0%
Sodium:83.68mg
3.64%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:9.98g
19.97%
Vitamin K:292.31µg
278.39%
Vitamin A:5381.27IU
107.63%
Folate:206.57µg
51.64%
Manganese:0.78mg
39.14%
Iron:6.72mg
37.31%
Vitamin E:5.54mg
36.9%
Vitamin C:26.93mg
32.64%
Copper:0.6mg
30.19%
Vitamin B2:0.47mg
27.71%
Fiber:6.58g
26.32%
Vitamin B1:0.39mg
26.24%
Potassium:891.68mg
25.48%
Vitamin B3:4.85mg
24.24%
Phosphorus:202.77mg
20.28%
Vitamin B6:0.35mg
17.73%
Magnesium:69.26mg
17.32%
Zinc:1.73mg
11.55%
Calcium:111mg
11.1%
Selenium:6.15µg
8.79%
Vitamin B5:0.74mg
7.36%
Vitamin B12:0.16µg
2.62%
Source:Epicurious