It is a well-known fact that one recipe just isn’t enough when it comes to asparagus season. In her book about seasonal harvest and local food consumption called "Animal, Vegetable, Miracle", Barbara Kingsolver describes how her family eats asparagus only for a few weeks in spring, "but during those weeks we eat it a lot - the spears must be cut every day." So whether your body is craving the folic acid in each spear, or your refrigerator’s vegetable shelf needs some clearing out, I am positive you will find this recipe useful.
With very few ingredients, this delicious Creamy Asparagus Soup is great either as a cool and refreshing appetizer or as a warming meal during the last few weeks of cold weather. With only 140 calories and 5 grams of fat in each serving, in addition to providing you with 60 percent of your daily recommended amount of folic acid, this soup also acts as a great low-fat source of calcium and fiber. It makes an ideal dish for women who are pregnant, hoping to conceive or breastfeeding, as it will boost the health of your blood cells, strengthen your bones and regulate your digestion – all of which are important considerations for women in their reproductive years.
Please refer to my previous article on asparagus if you are interested in more information about the health benefits of this fantastic vegetable. Enjoy!
CREAMY ASPARAGUS SOUP
Ingredients:
1 pound (roughly 30 stalks) of asparagus, washed and roughly chopped into 2-inch pieces
1 large onion, chopped
1 ¾ cup vegetable broth
1-2 cloves of garlic (depending on your taste)
2 Tablespoons of flour
1 Tablespoon of butter
1 cup of skim milk
½ cup of non-fat yogurt
1 Tablespoon of lemon juice
1 teaspoon of salt
1-2 teaspoons of pepper (to taste)
Cayenne pepper
Cumin
¼ cup Parmesan cheese
Directions:
1. Place asparagus, onion and garlic in a saucepan with 1/2 cup vegetable broth. Bring the broth to a boil, reduce the heat and let it simmer until the vegetables are tender (about 10 minutes).
2. Pour the vegetable mixture in an electric blender and puree until smooth.
3. Melt your butter in the same pan that was used for simmering the vegetables.
4. On a very low heat sprinkle flour, salt, and pepper into the butter, stirring constantly. Do not let the flour brown.
5. Allow the mixture to cook only 2 minutes before adding the remaining 1 1/4 cups vegetable broth. Increase the heat and continue stirring until the mixture comes to a boil.
6. Slowly add the vegetable puree and milk into the saucepan.
7. Using a fork, whisk yogurt into the mixture, followed by lemon juice. Stir until heated through, adding cayenne, cumin and additional spices depending on your preference.
8. Serve hot or allow it to cool before eating; sprinkle with parmesan cheese for an extra kick of flavor and calcium!
Please share your own favorite asparagus recipes below. Or any of your own variations of this fantastic soup!