This brilliant green soup gets its color from both asparagus and peas, which are added at the last minute and blended into the soup to retain their color. The floury russet potato melts and blends easily, creating a silky mouthfeel without adding butter or cream. An inexpensive stick blender can be used right in the soup pot, making creamy soups like this one a breeze. Look for stick blenders online and in kitchen shops.
This is a great appetizer or side dish for a meal. It incorporates a serving of vegetables and starch without going overboard on the carbs. Serve alongside your favorite marinated and grilled protein for a complete meal.
Active time: 10 minutes Total time: 45 minutes
Velvety Asparagus Soup
Ingredients
- 1 pound (454g) asparagus spears, rinsed well
- 1 tablespoon olive oil
- 1 medium yellow onion, chopped
- 1 medium garlic clove, chopped
- 1/4 teaspoon salt
- 1/4 teaspoon pepper
- 1/4 cup (59ml) dry white wine
- 3 cups (710ml) low-sodium vegetable or chicken broth
- 1 medium (284g) russet potato, peeled and cut into 1/2-inch (1.2-cm) chunks
- 1/4 teaspoon dried thyme
- 1/2 cup (71g) frozen peas, defrosted
- 2 teaspoons lemon juice, freshly squeezed
- 1/4 cup (30g) chives, finely chopped
Directions
Cut the woody ends (about the bottom inch) of each asparagus spear and discard. Chop the remaining asparagus, reserving 8 of the best-looking asparagus tips (about 2-inches/5-cm) for garnish.
Place a medium pot over medium heat and add the olive oil. Add the onions, asparagus, salt and pepper, and saute until the onions are tender but not browned, about 5 minutes. Add the garlic and saute until fragrant, about 1 minute. Add the wine and simmer, stirring frequently, until the liquid has evaporated, about 1 minute. Add the broth, potatoes and thyme. Bring the mixture to a simmer, cover and cook until the vegetables are very tender, about 20 minutes.
Meanwhile, bring a small pan of water to a boil. Add the asparagus tips and cook until bright green, about 2 minutes. Drain and rinse the asparagus tips with cool water to stop them from cooking any further. Pat dry and set aside.
When the soup is done, add the peas, stir, and simmer for 5 minutes. Puree the soup with an immersion blender or in batches in a clean blender with the lid slightly ajar until the soup is velvety-smooth. Return the soup to the pot and place over low heat. Add the lemon juice. Divide the soup among bowls and garnish with the reserved asparagus tips and chives.
Serves: 4 | Serving Size: 1 1/4 cups/296ml soup
Nutrition (per serving): Calories: 149; Total Fat: 7g; Saturated Fat: 1g; Monounsaturated Fat: 3g; Cholesterol: 0mg; Sodium: 639mg; Carbohydrate: 23g; Dietary Fiber: 4g; Sugar: 6g; Protein: 4g
Discover hundreds of healthy recipes — from high protein to low carb — via “Recipe Discovery” in the MyFitnessPal app.
