Fresh Asparagus Soup

Vegetarian
Health score
10%
Fresh Asparagus Soup
40 min.
4
153kcal

Suggestions

Ingredients

  • pound asparagus fresh
  • teaspoons butter 
  • cups chicken broth fat-free low-sodium
  • tablespoon flour all-purpose
  • 0.8 teaspoon thyme leaves fresh divided
  •  garlic clove chopped
  • tablespoon juice of lemon fresh
  • 0.5 teaspoon lemon rind divided grated
  • cups milk 1% low-fat
  • 0.5 cup cup heavy whipping cream sour reduced-fat
  • 0.5 cup onion chopped
  • 0.5 teaspoon salt 
  • servings garnish: thyme sprig fresh

Equipment

  • food processor
  • frying pan
  • sauce pan
  • whisk
  • blender

Directions

  1. Snap off and discard tough ends of asparagus.
  2. Cut into 2-inch pieces.
  3. Combine asparagus, broth, onion, garlic, and 1/2 tsp. thyme in a large saucepan over medium-high heat; bring to a boil. Reduce heat to medium-low; cover and simmer 10 minutes.
  4. Remove from heat; let stand 10 minutes. Process asparagus mixture, in batches, in a blender or food processor until smooth. Return to pan.
  5. Whisk together flour and milk until smooth. Gradually add flour mixture to asparagus mixture, whisking until blended. Bring to a boil, stirring constantly. Reduce heat; simmer, stirring constantly, 5 minutes.
  6. Remove from heat; stir in butter, salt, 1/4 tsp. lemon rind, and remaining 1/4 tsp. thyme.
  7. Combine sour cream, lemon juice, and remaining 1/4 tsp. lemon rind. Top each serving with about 5 tsp. sour cream mixture.
  8. Garnish, if desired.
  9. Note: Freeze soup after Step 3 for up to 1 month. When ready to serve, thaw, reheat, and continue with Step

Nutrition Facts

Calories153kcal
Protein21.46%
Fat36.72%
Carbs41.82%

Properties

Glycemic Index
76
Glycemic Load
2.23
Inflammation Score
-9
Nutrition Score
15.876086815544%

Flavonoids

Eriodictyol
0.18mg
Hesperetin
0.54mg
Naringenin
0.05mg
Apigenin
0.04mg
Luteolin
0.63mg
Isorhamnetin
7.47mg
Kaempferol
1.71mg
Myricetin
0.02mg
Quercetin
19.94mg

Nutrients percent of daily need

Calories:153.26kcal
7.66%
Fat:6.6g
10.15%
Saturated Fat:3.92g
24.49%
Carbohydrates:16.91g
5.64%
Net Carbohydrates:13.89g
5.05%
Sugar:9.19g
10.21%
Cholesterol:21.34mg
7.11%
Sodium:844.27mg
36.71%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:8.68g
17.36%
Vitamin K:47.71µg
45.44%
Vitamin A:1311.49IU
26.23%
Vitamin B2:0.41mg
23.94%
Calcium:234.12mg
23.41%
Phosphorus:224.76mg
22.48%
Folate:74.35µg
18.59%
Vitamin B1:0.28mg
18.41%
Vitamin B12:1.07µg
17.86%
Iron:3mg
16.64%
Potassium:559.19mg
15.98%
Vitamin C:12.3mg
14.91%
Manganese:0.27mg
13.56%
Selenium:9.35µg
13.35%
Copper:0.26mg
13.15%
Fiber:3.02g
12.07%
Vitamin B6:0.24mg
11.84%
Vitamin B3:2.07mg
10.33%
Magnesium:39.17mg
9.79%
Vitamin E:1.46mg
9.74%
Vitamin B5:0.92mg
9.24%
Zinc:1.37mg
9.15%
Vitamin D:1.36µg
9.04%
Source:My Recipes