Did you know some studies have shown eating soup regularly can help promote a lower body weight? Of course, not all soups are created equal. Some recipes can be high in sodium and saturated fat. This simple recipe takes advantage of fresh asparagus and a low-sodium broth. Bonus: It’s equal to two vegetable servings. It’s also low in saturated fat and rich in fiber. Are you a fan of cold soups? This recipe can be served warm or chilled. Enjoy it with a piece of crusty bread and hummus or a fruit parfait with Greek yogurt, and you have a complete meal.
PREP TIME
15 Min
COOK TIME
20 Min
SERVINGS
2
DIFFICULTY
Easy
Ingredients
- 1 pound fresh asparagus, trimmed
- 1 tablespoon olive oil
- 1 shallot (or leek if desired), chopped
- 1 teaspoon minced garlic
- 1 tablespoon chopped fresh mint
- Salt and pepper to taste
- 2 cups low-sodium chicken stock, or more if needed
- 1 tablespoon fresh-squeezed lemon juice
- 1 teaspoon lemon zest
Optional Garnishes
- Balsamic glaze
- Sliced green onions
- Sunflower, pepitas, or pumpkin seeds
Directions
- Cut tips from six asparagus spears, about 1 ½ inches from the top. Reserve for garnish later. Chop the remaining asparagus into chunks.
- Heat olive oil in a soup pot over medium heat. Cook and stir garlic and shallot in the hot oil until softened, about 3 minutes. Add chopped asparagus, season with mint, salt and pepper. Cook until asparagus are slightly tender, about 3 minutes.
- Pour chicken stock into asparagus mixture; bring to a boil. Reduce heat and simmer until asparagus is tender, about 12-15 minutes. Stir in lemon juice and zest.
- Blend soup using an immersion blender or a food processor until smooth.
- Add reserved asparagus tips and cook an additional 3 minutes or until asparagus tips are slightly soft and tender. Garnish with desired toppings.
Nutrition Facts
Servings: 2 | Calories: 154 | Total fat: 8g | Saturated fat: 1g | Sodium: 109mg | Total carbohydrate: 16g | Fiber: 6g | Protein: 11g | Calcium: 82mg
Recipe provided by Michelle Eaton, MS, RD, ThedaCare
