Low Calorie Lunch

Green Asparagus Soup

with Parmesan and Truffle Foam
5
Average: 5 (2 votes)
(2 votes)
Green Asparagus Soup

Green Asparagus Soup - A delicate soup of green asparagus with the intriguing flavors of parmesan and truffles

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Health Score:
9,0 / 10
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
Calories:
197
calories
Calories

Healthy, because

Even smarter

Nutritional values

Asparagus are packed with powerful potassium and aspartic acid, both of which help drain the body of unecessary water and help support kidney health. 

Served with a slice of toasted whole wheat toast, this frothy soup becomes a well rounded and complete lunch or light dinner.

1 serving contains
(Percentage of daily recommendation)
Calorie197 kcal(9 %)
Protein10 g(10 %)
Fat14 g(12 %)
Carbohydrates6 g(4 %)
Sugar added0 g(0 %)
Roughage2 g(7 %)
Vitamin A0.2 mg(25 %)
Vitamin D0.2 μg(1 %)
Vitamin E3.2 mg(27 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.2 mg(18 %)
Niacin2.8 mg(23 %)
Vitamin B₆0.1 mg(7 %)
Folate65 μg(22 %)
Pantothenic acid1 mg(17 %)
Biotin4.9 μg(11 %)
Vitamin B₁₂0.6 μg(20 %)
Vitamin C15 mg(16 %)
Potassium255 mg(6 %)
Calcium280 mg(28 %)
Magnesium35 mg(12 %)
Iron0.9 mg(6 %)
Iodine19 μg(10 %)
Zinc1.2 mg(15 %)
Saturated fatty acids6.7 g
Uric acid37 mg
Cholesterol27 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
9 ounces green Asparagus
1 shallot
1 tablespoon butter
14 ounces Vegetable broth
1 ounce Parmesan
½ lemon
4 tablespoons Soy creamer
salt
peppers
3 ½ ounces
3 drops Truffle oil
How healthy are the main ingredients?
shallotParmesanlemonsalt
Preparation

Kitchen utensils

1 Pot, 1 Small pot, 1 Measuring cups, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Wooden spoon, 1 Peeler, 1 Fine grater, 1 Immersion blender, 1 Milk frother

Preparation steps

1.
Green Asparagus Soup preparation step 1

Rinse the asparagus, drain and cut off the bottom ends. Peel the lower third of the asparagus. Cut into approximately 1-inch slices. Peel and finely chop the shallot.

2.
Green Asparagus Soup preparation step 2

Heat the butter in a pot. Sauté the asparagus and shallot over medium heat.

3.
Green Asparagus Soup preparation step 3

Pour in vegetable broth and bring to a boil. Cook for about 15 minutes on low heat.

4.
Green Asparagus Soup preparation step 4

Meanwhile, the finely grate the Parmesan cheese.

5.
Green Asparagus Soup preparation step 5

Purée the Parmesan cheese, asparagus, shallots and broth with an immersion blender.

6.
Green Asparagus Soup preparation step 6

Squeeze lemon. Stir soy creamer into the soup and season with salt, pepper and lemon juice to taste.

7.
Green Asparagus Soup preparation step 7

Heat (do not boil!) milk, 1 pinch of salt, and truffle oil in a pot. Whip into a milky froth with an immersion blender, small whisk, or an electric milk frother. (The best results are obtained with low-fat milk). Pour the soup into glasses and pour the truffle foam on top. Serve immediately.