Updated: Mar 26
What’s better than a creamy, comforting soup that’s easy to make and nutritious? Not much!
I had leftover asparagus and while I like asparagus well enough, it’s not my favorite veggie. So I thought I’d put a spin on the remaining spears and make an asparagus soup with it.
The finished product tasted cheesy, even though there’s no cheese in it, but wasn’t heavy or overly thick. The sour cream and white wine gave this veggie soup such a rich, satisfying flavor. It was hard to believe there were only 20 minutes of prep involved. It certainly seemed like a starter course you’d order at a gourmet restaurant.
The butter, potato, and sour cream are used as thickeners for the soup, while the chicken broth keeps it a nice consistency so the mouthfeel isn’t starchy or fatty. The ingredients work together perfectly to provide just the right texture.
An immersion blender works best to puree the vegetables right in the soup pot if you have one. However, you can always transfer the soup to a food processor or large blender if you need to.
I love creamy soups for their flavor, but often they’re high in saturated fat and sodium, and lack in nutrition. This creamy asparagus soup is not only a great source of fiber and protein, it also stays low in saturated fat. The sodium is balanced with high potassium. Plus, the asparagus gives you a boost of B vitamins.
For the pregnant women out there, this easy soup provides 25% of your daily recommended folate and about 12% of your choline.
I’d recommend giving this asparagus soup a try. With such little effort needed to whip it up, there’s no harm if you decide the flavor and nutrition aren’t your cup of tea. You can store it in the fridge up to a week or freeze it for 3-6 months.
20 Minute Asparagus Cream Soup
Yield: 5 servings
Cook time: 45 mins.
1 Tbsp unsalted butter
½ yellow or white onion, diced
2 bunches of asparagus
1 peeled potato
¼ cup white wine
2 Tbsp low fat sour cream
salt & pepper to taste
Wash your asparagus. Break off and discard the fibrous ends. Set aside stalks.
Wash and peel your potato. Roughly chop and set aside.
Add butter to a soup pot and turn stove on to medium heat.
Add chopped onion and cook until translucent, about 2 minutes.
Add asparagus, potato, chicken broth, and wine. Bring to a boil, then lower heat to a simmer for 20-30 minutes.
Once the vegetables start to break apart easily, turn off the heat. Use an immersion blender to puree the asparagus and potato. (If you don’t have an immersion blender, feel free to transfer the soup to a food processor and blend thoroughly.)
Add 2 dollops of sour cream and season with salt and pepper as needed. Stir well and enjoy!
Nutrition (per 2 cups or 530g): 125 Calories 125, 15g Total Carbs, 4g Total Fiber, 0g Added Sugars, 9g Protein, 4g Fat, 2g Saturated Fat, 9mg Cholesterol, 1137mg Sodium, 774mg Potassium 106mg Folate 41mg Choline