Creamy White Asparagus Soup
Creamy White Asparagus Soup - Classic and vegetarian Photo: Beeke Hedder, Leontine Höchstenbach
Healthy, because
Even smarter
Nutritional values
Provitamin A (beta-carotene) and vitamin E are included in each serving at 30 to 40 percent of our daily requirement. Thus, the soup contributes to the protection of our cells, for example eye and skin cells when we are exposed to the sun, as well as for the smooth functioning of nerves, muscles and blood.
You can also use canola oil for the parsley oil. This oil goes particularly well with asparagus and it has a very favorable fatty acid profile.
(Percentage of daily recommendation)
| Calorie | 216 cal. | (10 %) | ||
| Protein | 7 g | (7 %) | ||
| Fat | 19 g | (16 %) | ||
| Carbohydrates | 6 g | (4 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 3.1 g | (10 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0.7 μg | (4 %) | ||
| Vitamin E | 6.5 mg | (54 %) | ||
| Vitamin K | 114.2 μg | (190 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 3.5 mg | (29 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 242 μg | (81 %) | ||
| Pantothenic acid | 1.7 mg | (28 %) | ||
| Biotin | 10.8 μg | (24 %) | ||
| Vitamin B₁₂ | 0.3 μg | (10 %) | ||
| Vitamin C | 51 mg | (54 %) | ||
| Potassium | 475 mg | (12 %) | ||
| Calcium | 81 mg | (8 %) | ||
| Magnesium | 45 mg | (15 %) | ||
| Iron | 2.5 mg | (17 %) | ||
| Iodine | 15 μg | (8 %) | ||
| Zinc | 1.4 mg | (18 %) | ||
| Saturated fatty acids | 3.3 g | |||
| Uric acid | 49 mg | |||
| Cholesterol | 158 mg | |||
| Complete sugar | 6 g |
Kitchen utensils
Preparation steps
For the parsley oil, squeeze half the lemon. Wash the parsley, shake dry, pluck the leaves and chop finely.
Place parsley with vegetable broth, oil, a little salt and pepper in a tall container. Puree finely with a hand blender or plut all ingredients in a mini food processor. Season parsley oil with 1 squeeze of lemon juice and set aside, covered.
For the soup, wash and peel the asparagus and cut off the woody ends.
Place asparagus peels and ends in a saucepan with 5 cups of water, ½ tsp salt, 1 squeeze of lemon juice, and honey, bring to a boil, cover, and simmer over low heat for 15 minutes.
In the meantime, cut off the asparagus tips 1.5-inches long and cut the spears into pieces about 1-inch long.
Pour asparagus stock through a sieve into a second pot and bring to the boil again. Cook asparagus tips in it for about 3 minutes until al dente. Lift out and set aside. Add asparagus pieces to the broth and cook covered for 15 minutes.
Pour the asparagus stock through a sieve into the other pot. Measure out 24-ounces of the stock and purée finely in a tall container or blender with the asparagus pieces. Return to the pot and bring to a boil.
Separate eggs (use egg whites elsewhere). Whisk soy cream and egg yolks.
Remove asparagus soup from heat, and stir in egg mixture. Heat soup again while stirring, but do not let it boil again. Season to taste with salt, pepper, a little lemon juice, and freshly grated nutmeg.
Add the asparagus tips to the soup and let it get hot. Arrange the cream of asparagus soup in deep plates or soup bowls and drizzle the parsley oil over it.
