Creamy asparagus soup
Nutrition Facts
Serving Size About 1 1/2 cups
Calories 142
| Amount Per Serving | ||
| Monounsaturated fat | 1 g | |
|---|---|---|
| Saturated fat | 2.5 g | |
| Total fat | 4 g | |
| Sodium | 71 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 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 all the time. Increase the heat to medium-high. Keep stirring until the soup thickens, about 5 minutes. Remove from heat. Season with lemon zest and cracked black pepper. Serve in warmed bowls.