EatSmarter exclusive recipe

Easy Potato-Cheese Soup

with Asparagus
Average: 5 (3 votes)
(3 votes)
Easy Potato-Cheese Soup

Easy Potato-Cheese Soup - Spring greetings from a cup: Great taste, low in calories

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Health Score:
Health Score
9,4 / 10
40 min.
ready in 55 min.
Ready in

Healthy, because

Even smarter

Nutritional values

With this soup you feast yourself slim. With not even 200 calories per serving, you still provide the body with a good supply of various nutrients. Potassium is the most important mineral nutrient. Together with the asparagine acid contained in asparagus, potassium contributes to dehydration - a desired effect in weight loss programmes!

To bring a little more filling fibre into play, sprinkle the soup with croutons. You can also easily make the toasted bread cubes yourself: Dice whole grain toast or bread scraps and fry them in a coated pan with a little oil. Done!

1 serving contains
(Percentage of daily recommendation)
Calorie172 kcal(8 %)
Protein9 g(9 %)
Fat11 g(9 %)
Carbohydrates7 g(5 %)
Sugar added1 g(4 %)
Roughage2 g(7 %)
Vitamin A0.1 mg(13 %)
Vitamin D0.1 μg(1 %)
Vitamin E2.8 mg(23 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.2 mg(18 %)
Niacin2.8 mg(23 %)
Vitamin B₆0.1 mg(7 %)
Folate60 μg(20 %)
Pantothenic acid0.6 mg(10 %)
Biotin2.7 μg(6 %)
Vitamin B₁₂0.3 μg(10 %)
Vitamin C15 mg(16 %)
Potassium250 mg(6 %)
Calcium215 mg(22 %)
Magnesium31 mg(10 %)
Iron0.8 mg(5 %)
Iodine18 μg(9 %)
Zinc1.3 mg(16 %)
Saturated fatty acids3.1 g
Uric acid33 mg
Cholesterol9 mg
Development of this recipe:


14 ounces
green Asparagus
1 pinch
4 sprigs
4 ounces
starchy Potatoes
1 tablespoon
4 ounces
½ cup

Kitchen utensils

1 Cutting board, 1 Peeler, 1 Small knife, 2 Pots, 1 Teaspoon, 1 Slotted spoon, 1 Sieve, 1 Citrus juicer, 1 Tablespoon, 1 Wooden spoon, 1 Immersion blender, 1 Measuring cups, 1 Whisk, 1 Ladle

Preparation steps

Easy Potato-Cheese Soup preparation step 1

Rinse asparagus, cut off woody ends and peel lower third of the spears if desired. 

Easy Potato-Cheese Soup preparation step 2

Cut asparagus tips about 3 inches long and cut the remaining portions diagonally into 1 cm (approximately 1/4-inch) pieces.

Easy Potato-Cheese Soup preparation step 3

In a pot, bring 1 liter (approximately 1 quart) water to a boil with 1/2 teaspoon salt and the sugar. Add all asparagus pieces and cook until crisp-tender, 4-5 minutes.

Easy Potato-Cheese Soup preparation step 4

Lift out asparagus with a slotted spoon, rinse in a seive with cold water and drain.

Easy Potato-Cheese Soup preparation step 5

Peel and chop the shallot. Rinse the parsley and shake dry. Peel the potatoes, halve and cut into very thin slices.

Easy Potato-Cheese Soup preparation step 6

Heat oil in a pot and sauté the shallot and 2 sprigs of parsley. Add potatoes and the asparagus cooking liquid. Bring to a boil, then simmer for 20 minutes.

Easy Potato-Cheese Soup preparation step 7

Meanwhile, cut off the rind from the cheese and cut cheese into very small pieces. Squeeze lemon.

Easy Potato-Cheese Soup preparation step 8

Remove parsley sprigs from potato mixture. Puree mixture with an immersion blender in the pot. Stir in soy creamer and cheese. Reduce heat and cook until cheese is completely melted, stirring.

Easy Potato-Cheese Soup preparation step 9

Pluck the leaves from the remaining parsley and chop finely. Season cheese soup to taste with lemon juice, salt and pepper. Add asparagus and heat until warmed through, stir in parsley and serve.