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.