Cream of Green and White Asparagus Soup
Cream of green and white asparagus soup - With this Spring soup you'll be healthy and satisfied!
Healthy, because
Even smarter
Nutritional values
Cauliflower is top for low-carb fans, as there are hardly any carbohydrates in the vitamin-rich cabbage vegetable. The essential oil menthol, which is abundant in mint, has a soothing and relaxing effect on mild headaches and digestive complaints.
If you prefer a more classic taste, you can also replace the mint with parsley.
(Percentage of daily recommendation)
| Calorie | 229 cal. | (11 %) | ||
| Protein | 18 g | (18 %) | ||
| Fat | 6 g | (5 %) | ||
| Carbohydrates | 24 g | (16 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 9.6 g | (32 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 5.1 mg | (43 %) | ||
| Vitamin K | 143.1 μg | (239 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 8.8 mg | (73 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 381 μg | (127 %) | ||
| Pantothenic acid | 3.3 mg | (55 %) | ||
| Biotin | 12.6 μg | (28 %) | ||
| Vitamin B₁₂ | 0.5 μg | (17 %) | ||
| Vitamin C | 130 mg | (137 %) | ||
| Potassium | 1,178 mg | (29 %) | ||
| Calcium | 166 mg | (17 %) | ||
| Magnesium | 91 mg | (30 %) | ||
| Iron | 3.6 mg | (24 %) | ||
| Iodine | 26 μg | (13 %) | ||
| Zinc | 2.3 mg | (29 %) | ||
| Saturated fatty acids | 2.1 g | |||
| Uric acid | 163 mg | |||
| Cholesterol | 7 mg | |||
| Complete sugar | 10 g |
Ingredients
- Ingredients
- 18 ozs white Asparagus
- 14 ozs small Cauliflower (0.5 small cauliflower)
- 14 ozs green Asparagus
- 2 shallots
- 1 garlic clove
- 8 ozs large floury potatoes (1 lg potato)
- 2 tsps olive oil
- 7 ozs Peas (freshly split or frozen)
- 28 ozs Vegetable broth
- 2 mint
- 8 ozs reduced fat cream cheese
- salt
- white peppers
- 2 tsps lemon juice
Preparation steps
For the white soup, peel white asparagus, cut off woody ends, cut asparagus into pieces. Clean cauliflower, wash and divide into florets.
For the green soup, wash green asparagus, cut off woody ends, peel the lower third of the spears and cut into pieces.
Peel and chop shallots and garlic. Peel the potato and cut into small pieces.
Heat 1 tsp oil in each of 2 small saucepans. Sauté half of the shallots and half of the garlic for about 2 minutes each over medium heat. Then add white asparagus, cauliflower and half of the potato to one pot; add green asparagus, peas and remaining potato to the other pot and sauté for 1 minute. Add 14 oz. of vegetable broth to each and simmer on low heat for about 15 minutes. Remove some asparagus tips from the green soup for decoration and set aside.
In the meantime, wash mint, shake dry and pluck off leaves. Add 3-4 mint leaves to the green soup. Finely puree both soups with half of the cream cheese each. Season the soups with salt, pepper and 1 tsp lemon juice each.
Pour each soup into a measuring cup and pour into soup bowls from both sides at the same time. Garnish the green and white asparagus soup with asparagus tips set aside and remaining mint leaves and grind pepper over them.
