Lightened Up Cream of Asparagus Soup
This healthier version of the classic creamy soup features fresh asparagus and a dash of nutmeg for flavor.
  • Makes: 4 servings of 1 cup
  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Difficulty Rating: Easy

  • Nutrition Highlights: High-fiber asparagus contains bone-building vitamin K along with many antioxidants.

  • Recipe Created By:
  • Recipe From: Illinois Partners

Ingredients

  • 3 cups (about 1 pound) asparagus, sliced into ½-inch pieces*
  • 2 cups fat-free, less sodium chicken broth (use vegetable broth to make recipe vegetarian)
  • ¾ teaspoon fresh thyme, divided
  • 1 bay leaf
  • 1 garlic clove, crushed
  • 1 tablespoon all-purpose flour
  • 2 cups skim milk
  • dash of nutmeg (freshly ground is best)
  • 2 teaspoons butter, unsalted
  • ¾ teaspoon salt
  • ¼ teaspoon lemon rind, grated

*If desired, reserve a few spears of asparagus for garnish.

See Also:  Wilted Spinach Salad With Warm Bacon Vinaigrette

Instructions

  1. In a large saucepan over medium-high heat, combine asparagus, broth, ½ teaspoon thyme, bay leaf and garlic. Bring to a boil. Reduce heat, cover and simmer 10 minutes. Discard bay leaf. 
  2. Place asparagus mixture in a blender and process until smooth.
  3. Place flour in pan. Gradually add milk, stirring with a whisk until blended. Add pureed asparagus and ground nutmeg; stir to combine. Bring to a boil. Reduce heat and simmer 5 minutes, stirring. Remove from heat, and stir in ¼ teaspoon thyme, butter, salt and lemon rind. 
  4. Just before serving, garnish with a few sprigs of asparagus. Let them float or lean on the side of the bowl. 

Nutrition Facts (per serving): Calories – 91, Fat – 2.2g, Dietary Fiber – 2.3g, Protein – 7.1g, Vitamin A – 22%, Vitamin C – 10%, Calcium – 18%, Iron – 14%.

**Nutrition information is calculated using an online calorie calculator. Variations may exist. Values are based on a 2,000-calorie diet.

Tips & Notes

To make this recipe gluten-free,  use a gluten-free broth and flour (or omit the flour entirely for a thinner soup).

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