This asparagus soup, developed by a dietitian, is a comforting and balanced starter, perfect for beginning a meal or accompanying a sandwich or a salad. Its velvety texture and delicate flavor make it a simple and enjoyable recipe to include in the weekly menu. Rich in fiber and low in sodium, it represents an interesting option to support cardiovascular health without compromising on taste.
Preparation
15
min
Cooking
25
min
Servings
8
Nutrition Facts (per serving)
Calories
100
Fat
2
Carbohydrates
15
Fibre
4
Protein
6
Sodium
255
Ingredients
- 15 ml (1 tbsp) olive oil
- 1 medium yellow onion, roughly chopped
- 1 garlic clove (5 ml / 1 tsp), finely chopped
- 2 packages of 325 g fresh asparagus, trimmed and cut into pieces
- 1 medium potato with the skin, diced
- 500 ml (2 cups) frozen green peas
- 1 L (4 cups) unsalted chicken broth
- 2 ml (½ tsp) salt
- Pepper to taste
Preparation
- In a large saucepan heat the oil over medium heat.
- Add the onion and cook for 3 to 4 minutes, stirring with a wooden spoon.
- Add the garlic and cook for 1 minute.
- Add the asparagus and the potato and cook for an additional 3 to 4 minutes.
- Pour in the chicken broth and add the salt. Bring to a boil.
- Add the green peas, reduce to low heat, cover and cook for 15 minutes or until the vegetables are tender.
- In an electric blender (blender) blend until smooth and creamy.
- Season with pepper to taste.
Notes
Keeps 4 days in the refrigerator in an airtight container or 3 months in the freezer.
