Cream of Asparagus Soup

Vegetarian
Gluten Free
Cream of Asparagus Soup
40 min.
40
29kcal

Suggestions

Ingredients

  • 1.5 lb asparagus spears fresh trimmed chopped
  • oz philadelphia cream cheese cubed softened
  • tsp garlic powder 
  • Tbsp milk 
  • Tbsp oil 
  • large onion chopped
  • 2.5 cups vegetable broth fat-free reduced-sodium

Equipment

  • sauce pan
  • blender

Directions

  1. Heat oil in large saucepan on medium heat.
  2. Add onions; cook 5 min., stirring occasionally.
  3. Add asparagus and broth; stir. Bring to boil; cover. Simmer on medium-low heat 15 min. or until vegetables are very tender.
  4. Blend asparagus mixture, in batches, in blender until smooth; return to saucepan.
  5. Add remaining ingredients; cook and stir on medium heat 2 to 3 min. or until cream cheese is completely melted, and soup is well blended and heated through.

Nutrition Facts

Calories29kcal
Protein11.15%
Fat68.18%
Carbs20.67%

Properties

Glycemic Index
3.22
Glycemic Load
0.27
Inflammation Score
-2
Nutrition Score
1.7213043423127%

Flavonoids

Isorhamnetin
1.16mg
Kaempferol
0.26mg
Quercetin
3.14mg

Nutrients percent of daily need

Calories:29.48kcal
1.47%
Fat:2.35g
3.61%
Saturated Fat:1.19g
7.46%
Carbohydrates:1.6g
0.53%
Net Carbohydrates:1.11g
0.4%
Sugar:0.79g
0.88%
Cholesterol:5.82mg
1.94%
Sodium:18.63mg
0.81%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:0.86g
1.73%
Vitamin K:7.46µg
7.11%
Vitamin A:206.03IU
4.12%
Folate:10.1µg
2.53%
Vitamin B2:0.04mg
2.3%
Iron:0.38mg
2.12%
Vitamin E:0.3mg
2.03%
Fiber:0.49g
1.96%
Vitamin B1:0.03mg
1.87%
Copper:0.04mg
1.75%
Phosphorus:17.08mg
1.71%
Manganese:0.03mg
1.66%
Vitamin C:1.23mg
1.49%
Potassium:49.37mg
1.41%
Selenium:0.93µg
1.33%
Vitamin B6:0.02mg
1.24%
Calcium:11.43mg
1.14%