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What is a healthy asparagus soup recipe?

Toby Smithson
Nutrition & Dietetics

There is a great recipe in the New American Heart Association cookbook, 7th edition, for a Creamy Asparagus Soup that contains no dairy products which helps keep the fat content low. In place of dairy to get the creamy texture, ¼ cup of dry rice is used. The recipe ingredients are: 1 T. fat free  low sodium chicken broth; 1 small onion, chopped; 1 medium rib of celery, chopped; 4 cups fat free, low sodium chicken broth; 10 ounce package frozen asparagus spears, thawed; ¼ cup uncooked rice; dash of white pepper and dash of ground nutmeg. Cook the onion and celery in the 1 T. broth; stir in the 4 cups of broth: increase to high heat and bring to a boil. Trim the tips of the asparagus and set aside. Cut the stalks into 1 inch pieces, stir in stalks once broth has come to a boil add rice and simmer. Place soup into a blender or food processor, process until smooth and then add back into pot with the asparagus tips and spices. Heat until warmed through.

This easy soup combines the flavor of tender asparagus with the zing of lemon. The result is light but hearty, and rich in vitamin K, an antioxidant.

Lemon Asparagus Soup

Ingredients

1 quart low sodium chicken broth
1/3 cup orzo pasta (or other small pasta)
3 cups fresh asparagus, thinly sliced
2 eggs, lightly beaten
1/4 cup fresh lemon juice
1/4 cup fresh chopped green onion
pinch salt, to taste (optional)
pinch black pepper, to taste (optional)

Directions

1. In large pot, over medium heat, bring chicken broth to boil.
2. Add pasta, reduce heat and simmer for 5 minutes.
3. Add asparagus and bring to boil again, reduce heat and simmer until asparagus is tender, about 7 minutes.
4. Raise heat and bring to boil, quickly stir in eggs, cook for 1 minute.
5. Remove from heat and add lemon juice and green onions.
6. Season with salt and pepper.
 
Makes 6 servings

Calories 69
Total Carbs 7.8 g
Dietary Fiber 1.6 g
Sugars 2.3 g
Total Fat 1.8 g
Saturated Fat 0.5 g
Unsaturated Fat 1.2 g
Potassium 306.1 mg
Protein 6.3 g
Sodium 394.4 mg
 

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.