Green Asparagus Cream Soup: Healthy And Delicious!
Green asparagus is versatile, which means there are many ways to add it to your diet. Today we propose you a delicious creamy soup made from green asparagus!
Cream of green asparagus soup is one of the healthiest vegetarian dishes. While you can grill these veggies, this creamy soup is a nutritious dish to add variety to your lunch or dinner. Learn how to prepare them below.
Green asparagus is a well-known vegetable among those who follow a vegetarian and vegan diet. In fact, it is also a good choice for those looking to lose weight, as its caloric intake is minimal and its nutritional content is high. Below we will go into more detail about its properties.
Nutritional properties of green asparagus
Dishes that contain green asparagus will help you maintain important essential nutrients. Although it is one of the few calorie vegetables, it is still rich in nutrients such as fiber, antioxidants, vitamins and minerals. In fact, each cup (90 grams) of cooked asparagus contains:
- Calories : 20
- Protein : 2.2 grams
- Fat : 0.2 grams
- Dietary fiber : 1.8 grams
- Vitamin C : 12% of the recommended daily allowance
- Vitamin A : 18% of the recommended daily allowance
- Folic acid : 34% of the recommended daily allowance
- Vitamin K : 57% of the recommended daily allowance
- Potassium : 6% of the recommended daily allowance
- Phosphorus : 5% of the recommended daily allowance
- Vitamin E : 7% of the recommended daily allowance
These vegetables also contain other micronutrients such as iron, zinc and riboflavin, albeit in smaller amounts. Finally, it also contains antioxidants such as flavonoids and polyphenols.
Cream of green asparagus soup: how to make it
There are numerous versions of the recipe, all of which are generally healthy and suitable for the main meals of the day. Depending on your personal preferences, you can use either vegetable or chicken broth for the preparation . If you want, you can replace the cream in the recipe with a vegetable version, like coconut or sesame seeds.
ingredients
- 3 cups of green asparagus (270 g)
- 1 large onion
- Cream or a plant-based alternative, such as coconut cream (20 g)
- 1 leek
- 1 cup vegetable or chicken broth (250 ml)
- Salt and pepper (to taste)
- Olive oil (the necessary amount)
preparation
- First wash the wild asparagus well under running water. Then peel off the hard part of the shell with the help of a peeler or knife.
- Then cut the asparagus into several 2 centimeter pieces and set them aside.
- In the next step, cut the onion and leek into small pieces.
- Then heat a pan with a little olive oil and fry the vegetables (including the asparagus) in it over medium heat. Make sure to keep stirring the vegetables as you go.
- Saute the vegetables for about 10 minutes, until they are golden brown in color.
- Next, put the vegetables in a saucepan, then add the vegetable or chicken broth.
- Let the soup simmer for about 10 minutes.
- Then add a little salt and pepper, depending on your taste.
- When the asparagus is finally soft, set the soup aside and let it sit for a minute.
- Then puree the soup in an electric glass mixer or hand mixer until you get a smooth cream.
- Then heat them up and let them simmer for about 5 minutes. Finally, add the cream. If you want a creamier texture, add more cream. On the other hand, if you like it more liquid, add a little more vegetable stock.
Cream of green asparagus soup: serving suggestions
Serve the soup in individual portions and garnish with roasted asparagus, cut into small pieces. Alternatively, if you like, you can add a splash of extra virgin olive oil and some grated parmesan to the soup. Both give the soup a very special touch!
You can also add a boiled egg or croutons to the green asparagus cream soup. And if you want to refine this recipe further, there are a few options you can try:
- Red pepper strips. Roasted or cooked.
- Ham strips. If you are not on a vegan or vegetarian diet, this option is a great way to add flavor to the soup. Simply place a few slices of ham between two sulphurized sheets of parchment paper. Then bake them in an oven preheated to 200 ° C for a few minutes. Then, when they’re dry, cut them into several pieces and add them to your soup.
- Seeds and nuts. The soft taste of these ingredients also gives the asparagus cream soups a delicious taste. You can add some chia or flax seeds if you’d like. If you choose nuts, mash them well, then place them on top of the soup to garnish.
As you can see, you can make this green cream of asparagus soup in just a few simple steps, using ingredients you probably already have on hand! The best part is that you can eat the soup with no regrets as it is very healthy. We wish a good appetite!
