Cream Soup Of Green Asparagus
Green asparagus cream soup is one of the healthiest vegetarian dishes. You could prepare this vegetable on the grill, but cream soup is also a nutritious dish that allows you to vary your lunches and dinners. Do you want to learn how to make it?
Green asparagus is a well-known vegetable among those following vegetarian and vegan diets. It is also an option for people who want to lose weight as the calorie intake is minimal and it is rich in nutrients. Discover everything about the properties below!
Nutritional properties of green asparagus
Green asparagus preparations help you get important essential nutrients. Although it is one of the lowest calorie vegetables, it contains vitamins, minerals, antioxidants and fiber. Each cup (90 grams) of cooked asparagus actually contains the following:
- Calories : 20
- Protein : 2.2 grams
- Fat: 0.2 grams
- Fiber: 1.8 grams
- Vitamin C: 12% of the recommended daily allowance (RDA)
- Vitamin A: 18% of the RDI
- Folic acid: 34% of the RDI
- Vitamin K: 57% of the RDI
- Potassium: 6% of the RDI
- Phosphorus: 5% of the RDI
- Vitamin E: 7% of the RDI
This food also contains other micronutrients, such as iron, zinc and riboflavin, albeit in smaller amounts. In addition, it contains antioxidants such as flavonoids and polyphenols.
How do you make a green asparagus cream soup?
There are different versions of the recipe. In general, however, they are all healthy and suitable for main meals. Depending on your preferences, you can use vegetable or chicken stock. If you prefer, you can also replace the cream with a vegetable version, such as coconut or sesame.
Ingredients
- 3 cups green asparagus (270 gr.)
- 1 large onion
- Cream or vegetable cream (20 ml)
- 1 leek
- 1 cup vegetable or chicken stock (250 ml)
- Salt and pepper to taste
- Olive oil
Preparation
- First wash the asparagus well. Then remove the hard part of the stem using a vegetable peeler or knife.
- Then cut them into pieces of about 2.5 cm. Set them aside.
- Then cut the onion and leek into small pieces.
- Then heat a frying pan with a dash of olive oil and stir-fry the vegetables (including the asparagus) over medium heat. Sauté for 10 minutes, until vegetables are golden brown.
- Then pour this mixture into a saucepan and add the vegetable or chicken stock.
- Boil this for about 10 minutes. Then add salt and pepper to taste.
- After this time, when the asparagus are soft, let the preparation stand for a few minutes.
- Then pour the contents into a glass bowl and mix everything with the mixer until you have a smooth cream.
- Strain the cream soup and return it to the pan. Heat for another five minutes and finally add the cream. If you want a creamier texture, add more cream. If you prefer it a little more runny, add more stock.
How do you serve this cream soup with green asparagus?
Serve the soup in individual portions and garnish with roasted asparagus cut into small pieces. If desired, add a drizzle of extra virgin olive oil and some grated Parmesan cheese. Both give the soup a very special touch.
You can serve a boiled egg or croutons with your green asparagus cream soup. To further enrich this recipe, you can try some of the following options:
- Red bell pepper strips, roasted or boiled.
- Small strips of ham. If you are not a vegetarian or vegan, this option is a great way to enhance the flavor of your cream soup. Simply place a few slices of ham between two sheets of parchment paper. Then bake them in a preheated oven at 200ºC. Let it dry for a while and then cut them into small strips or cubes and add them to the soup.
- Seeds and nuts. The mild taste of these ingredients also gives the cream soup with green asparagus a delicious taste. Add some chia seeds or flaxseeds, if desired. If you choose nuts, grind them well and sprinkle them over your soup as a garnish.
Have you already tried this delicious recipe? As you can read, you can make it in simple steps, using ingredients you probably already have at home. Best of all, you can eat it guilt-free as it is very healthy.
