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Healthnotes Index:

Creamy Asparagus Soup

Creamy Asparagus Soup: Main Image

Quick Facts

Servings: 6
Prep Time: 10 min.
Cook Time: 30 min.
Total: 40 min.
Enjoy this creamy goodness as part of a healthy and light summer supper.

Ingredients

  • 3/4 lb asparagus spears, trimmed and chopped in 1-inch pieces
  • 4 cloves garlic, chopped
  • 10 green onions, chopped
  • 4 cups vegetable stock
  • 15 oz chickpeas, rinsed and drained
  • 1 cup flat parsley, chopped
  • 1 Tbs olive oil
  • 1 tsp lemon juice
  • 1 Tbs pine nuts, toasted and finely chopped
  • 6 Tbs freshly grated parmesean cheese (1 Tbs per bowl of soup)
  • Garlic salt
  • Black Pepper

Directions

  • Creamy Asparagus SoupIn a large pot, add olive oil, onions, and garlic over medium heat. Let mixture sweat, but do not let the garlic burn.
  • Once the onions have turned translucent (about 5 min), add the stock and chickpeas. Increase heat to medium-high and allow come to a boil. Add asparagus and cook until tender but not limp. Stir in half the parsley.
  • Blend ingredients. (I use a hand blender which worked great. Just take the pot off the heat and blend it in right in the pot! If you don’t have a hand blender, you can use a regular blender.) With a slotted spoon, scoop solid ingredients into a blender. Pour in half of the remaining broth. Blend until just smooth.
  • Add lemon juice, parsley, and pine nuts. Continue to blend. (If you are using a regular blender, this is where you’d add the rest of the broth as well.)
  • Add garlic salt and black pepper to taste
  • Top each bowl with 1 Tbsp fresh parmesean cheese

Nutrition Facts

Calories 275
  Calories from Fat 73 (27%)
(13%)Total Fat 8g
(10%)Saturated Fat 2g
Polyunsaturated Fat 2g
Monounsaturated Fat 3g
(2%)Cholesterol 6mg
(58%)Sodium 1396mg
(19%)Potassium 649mg
Total Carbohydrate 40g
(31%)Dietary Fiber 8g
Sugars 2g
Sugar Alcohols 0g
(24%)Protein 12g
* Percent Daily Values are based on a 2,000 calorie diet.
Nutrition facts are calculated by a food expert using nutritional values provided by the USDA for common products used as recipe ingredients. Actual nutritional values may differ depending on the amounts or products used and can be affected by cooking methods.

Copyright © 2014 Aisle7. All rights reserved. Aisle7.com

Read our healthy recipe definitions.

Learn more about Aisle7, the company.

Learn more about the authors of Aisle7 products.

The information presented here is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires June 2015.



 
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