Asparagus Soup – Light
Prep Time: 10 Minutes
Cook Time: 25-30 Minutes
Yield: @4 Cups
1 Pound fresh asparagus
1 Sweet onion, diced
1-2 Cloves garlic, chopped
3 Cups low sodium chicken broth or stock
1/2 Cup whole milk
Salt & pepper to taste
Cayenne pepper to taste
Wash and trim asparagus if necessary. Steam asparagus in several inches of water (heat water to boiling, then reduce to a simmer, cover and steam until tender, about 15-20 minutes.) Once done, set aside to cool down. When cool enough to handle, chop the stalks and set aside.
While your asparagus is steaming, add 2 tablespoons of olive oil to a large heavy pot and sauté onions until tender, about 5 minutes. Add garlic and cook another minute or two. Remove from heat and add chopped asparagus to the pot and purée, using an immersion blender.
Stir in broth, (I also add a little bit of water the asparagus steamed in, about 1/4 cup), the cayenne, salt and pepper to taste. Use only a dash of cayenne, be sure to test it – you know the deal, you can always add more 🙂 I have found it is necessary to blend again at this point, once the liquid is added to get a super creamy purée.
Bring soup to a boil, reduce and simmer about 15 minutes. Add milk and continue to simmer a few more minutes until it’s hot.
Serve with a dash of cayenne on top (if you like it hot), or garnish with green onion.
This is a wonderful “spring clean” your diet – only 95 calories per 1 cup serving and chock full of good stuff.
Dubbed the “food of kings” by Louis XIV of France, asparagus definitely have a royal nutritional profile. Low in fat and high in fiber, these tender stalks are a good source of iron, B vitamins, and vitamin C. Asparagus are at their peak from March through June.
If you don’t have an immersion blender, you can transfer to a blender to purée.