Creamy Asparagus Soup

Vegetarian
Gluten Free
Health score
9%
Creamy Asparagus Soup
45 min.
4
99kcal

Suggestions


Indulge in the delightful flavors of our Creamy Asparagus Soup, a comforting and nutritious dish that perfectly embodies the essence of spring. This vegetarian and gluten-free recipe is not only simple to prepare but also aims to tantalize your taste buds with layers of taste and texture.

Imagine fresh, vibrant asparagus, known for its delicate flavor and numerous health benefits, coming together with a blend of aromatic vegetables like onion, leek, and celery. This combination creates a symphony of flavors that sings of freshness and health. The creamy texture, achieved through a purée of the cooked vegetables and broth, creates a luscious base that is both light and satisfying.

Ready in just 45 minutes, this soup serves four, making it the perfect starter for a cozy dinner or a delightful addition to a light lunch. With only 99 calories per serving, it’s a guilt-free option that balances perfectly with your healthy eating goals. Plus, the finishing touches of toasted pine nuts and tender asparagus tips not only boost the flavor but also add an appealing crunch.

Whether served as an appetizer at a gathering, a warming afternoon snack, or an elegant first course for a special occasion, this Creamy Asparagus Soup is sure to impress. Its versatility and vibrant presentation will make it the highlight of your meal, inviting a chorus of compliments from your guests. Treat yourself and those you love to this nourishing bowl of goodness!

Ingredients

  • pound asparagus cut into 1-inch pieces
  • 1.5 teaspoons butter 
  •  celery stalks sliced
  • 0.5  leek trimmed sliced
  • 2.8 cups chicken broth low-sodium
  • small onion coarsely chopped
  • tablespoon pinenuts 
  • 0.3 teaspoon salt 
  • servings pepper white

Equipment

  • bowl
  • frying pan
  • sauce pan
  • pot
  • blender
  • kitchen towels

Directions

  1. Bring a medium pot of water to a boil; add asparagus (make sure water covers asparagus). Cook 5 minutes.
  2. Drain, reserving 1 cup asparagus water.
  3. Remove 16 asparagus tips; cut in half lengthwise; set aside.
  4. Heat butter in a medium saucepan over low heat until melted. Cook onion, leek and celery, covered, stirring occasionally, until soft but not brown, 10 to 16 minutes.
  5. Add salt.
  6. Add broth; bring to a simmer. Cook, partially covered, 8 minutes. Purée broth mixture, asparagus (not tips) and reserved asparagus water in a blender, in 2 batches. (
  7. Remove center part of blender lid to prevent hot liquid from bubbling over. Instead, hold a folded dish towel over hole in cap.) Return pureed soup to pot; heat until it just reaches a simmer. Season with pepper and, if desired, nutmeg. Cover; remove from heat. In a small pan, toast pine nuts over medium-low heat, shaking pan occasionally, until nuts are fragrant and browned in some spots, about 6 minutes. Season nuts with salt. Divide soup among 4 bowls; top each with 8 asparagus-tip halves and toasted pine nuts.
  8. Self

Nutrition Facts

Calories99kcal
Protein23.88%
Fat35.71%
Carbs40.41%

Properties

Glycemic Index
43.25
Glycemic Load
1.45
Inflammation Score
-8
Nutrition Score
13.108695600344%

Flavonoids

Apigenin
0.03mg
Luteolin
0.01mg
Isorhamnetin
7.34mg
Kaempferol
1.99mg
Myricetin
0.03mg
Quercetin
19.42mg

Nutrients percent of daily need

Calories:98.75kcal
4.94%
Fat:4.44g
6.82%
Saturated Fat:1.45g
9.04%
Carbohydrates:11.29g
3.76%
Net Carbohydrates:7.78g
2.83%
Sugar:3.62g
4.03%
Cholesterol:4.03mg
1.34%
Sodium:212.22mg
9.23%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:6.67g
13.34%
Vitamin K:54.24µg
51.66%
Manganese:0.56mg
28.14%
Vitamin A:1095.16IU
21.9%
Iron:3.47mg
19.25%
Copper:0.37mg
18.45%
Folate:70.88µg
17.72%
Vitamin B3:3.51mg
17.57%
Fiber:3.51g
14.05%
Phosphorus:135.2mg
13.52%
Vitamin B2:0.23mg
13.3%
Vitamin B1:0.19mg
12.45%
Potassium:433.64mg
12.39%
Vitamin C:9.45mg
11.46%
Vitamin E:1.67mg
11.11%
Vitamin B6:0.17mg
8.57%
Magnesium:30.59mg
7.65%
Zinc:1mg
6.7%
Calcium:50.93mg
5.09%
Selenium:2.91µg
4.16%
Vitamin B5:0.36mg
3.6%
Vitamin B12:0.17µg
2.76%
Source:Epicurious