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Health Information Library Recipes Creamy asparagus soup

Creamy asparagus soup

Nutrition Facts

Serving Size About 1 1/2 cups
Calories 140

Amount Per Serving
Monounsaturated fat 1 g
Saturated fat 3 g
Total fat 4 g
Sodium 76 mg
Cholesterol 11 mg
Dietary fiber 3 g
Protein 6 g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

Calories: 2,000 2,500
Total Fat Less than 65g 80g
Saturated Fat Less than 20g 25g
Cholesterol Less than 300mg 300 mg
Sodium Less than 2,400mg 2,400mg
Total Carbohydrate 300g 375g
Dietary Fiber 25g 30g

Calories per gram:

Fat 9 • Carbohydrate 4 • Protein 4

This soup is a good source of potassium, vitamins A and C, iron, folate, magnesium and selenium.

Ingredients

(Serves 6)
  • 2 cups peeled and diced potatoes
  • 1/2 pound fresh asparagus, cut into 1/4-inch pieces
  • 1/2 cup chopped onion
  • 2 stalks celery, chopped
  • 4 cups water
  • 2 tablespoons butter
  • 1/2 cup whole-wheat (whole-meal) flour
  • 1 1/2 cups fat-free milk
  • Lemon zest, to taste
  • Cracked black pepper, to taste

Directions

In a large soup pot over high heat, combine the potatoes, asparagus, onions, celery and water. Bring to a boil. Reduce heat, cover and simmer until the vegetables are tender, about 15 minutes. Stir in the butter.

In a small bowl, whisk together the flour and milk. Pour the mixture slowly into the soup pot, stirring constantly. Increase the heat to medium high and continue to stir until the soup thickens, about 5 minutes. Remove from heat. Season with lemon zest and cracked black pepper to taste. Serve in warmed bowls.

Last Updated: February 6th, 2016