Few vegetable seasons draw as much excitement as that of the asparagus.
From February to June (with a peak in April), restaurants and foodies clamor to make the most of this delicious spring vegetable, low in calories and sodium and packed with a variety of nutrients, including an impressive 5 grams of protein per cup. Eaten fresh, grilled, sautéed, baked, pickled and more, the asparagus is both versatile and beneficial to the body.
Creamy Spring Asparagus Soup
4
servingsServe this delightful spring soup with crusty bread or top with homemade croutons.
Ingredients
- 1 tablespoon
butter
- 1
large leek, white and light green parts only, cleaned and cute into 1-inch pieces
- 4 cups
low-sodium chicken broth
- 1
medium Yukon gold potato, peeled and cut into 1-inch pieces
- 1 lb.
asparagus, woody stems snapped off and discarded, spears cut into 1-inch pieces
- 1/3 cup
low-fat sour cream
- 1/2 teaspoon
sea salt
ground black pepper to taste
- 2 tablespoons
chopped chives
Directions
Melt butter in a medium pot over medium-low heat.
Add leeks and cook, stirring often, until tender (about 10 minutes).
Add broth and potatoes and bring to a boil.
Reduce to medium-low heat, add asparagus, and simmer gently until potatoes and asparagus are tender (about 10 to 15 minutes).
Remove pot from heat and set aside to let cool. Carefully transfer soup to blender in batches and purée until smooth.
Return soup to pot and bring to a boil. Remove from heat, whisk in sour cream, and season with salt and pepper.
Ladle soup into bowls, garnish with chives, and serve.
Nutrition Facts (per serving):
- Calories—140 | Total Fat—5g | Saturated Fat—2.5g | Sodium—480mg | Carbohydrate—19g | Dietary Fiber—4g | Sugar—6g | Protein—5g
Facts about Asparagus
Cooking Tip:
Use waterless cooking methods (roasting, grilling, or stir-frying) to get the most out of the nutrients and antioxidants in asparagus.
Nutrition Breakdown per 1 Cup of Cooked Asparagus
- 32 Calories
- 5 Grams of Protein
- 180% Daily Value of Vitamin K
- 60% Daily Value of Folate
- 29% Daily Value of Vitamin A
