Creamy asparagus soup - Mayo Clinic
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Print Products and services By Mayo Clinic Staff Dietitian s tip
This soup is a good source of potassium, vitamins A and C, iron, folate, magnesium and selenium. If you prefer, you can substitute broccoli for the asparagus. Number of servings
Serves 6 Low SodiumHealthy carb Ingredients
2 cups peeled and diced potatoes 1/2 pound fresh asparagus, cut into 1/4-inch pieces 1/2 cup chopped onion 2 stalks celery, chopped 4 cups water 2 tablespoons butter 1/2 cup whole-wheat (whole-meal) flour 1 1/2 cups fat-free milk Lemon zest, to taste Cracked black pepper, to taste Directions
In a large soup pot over high heat, combine the potatoes, asparagus, onions, celery and water. Bring to a boil. Reduce heat, cover and simmer until the vegetables are tender, about 15 minutes. Stir in the butter. In a small bowl, whisk together the flour and milk. Pour the mixture slowly into the soup pot, stirring constantly. Increase the heat to medium high and continue to stir until the soup thickens, about 5 minutes. Remove from heat. Season with lemon zest and cracked black pepper to taste. Serve in warmed bowls. Nutritional analysis per serving
Serving size About 1 1 2 cups
Total fat 4 gCalories 140Protein 6 gCholesterol 11 mgTotal carbohydrate 22 gDietary fiber 3 gMonounsaturated fat 1 gSaturated fat 3 gAdded sugars 0 gSodium 76 mgTrans fat Trace Mayo Clinic Healthy Weight Pyramid Servings
Vegetables 1 Fats 1 Carbohydrates 1 DASH Eating Plan Servings
Vegetables 2 Fats and oils 1 DASH diet: Recommended servings Sample DASH menus Diabetes Meal Plan Choices
Nonstarchy vegetables 1 Starches 1 ShareTweet Feb. 06, 2016 Advertisement
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