Green Asparagus Soup
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.
(Percentage of daily recommendation)
| Calorie | 197 cal. | (9 %) | ||
| Protein | 10 g | (10 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 6 g | (4 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2 g | (7 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.2 μg | (1 %) | ||
| Vitamin E | 3.2 mg | (27 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 2.8 mg | (23 %) | ||
| Vitamin B₆ | 0.1 mg | (7 %) | ||
| Folate | 65 μg | (22 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 4.9 μg | (11 %) | ||
| Vitamin B₁₂ | 0.6 μg | (20 %) | ||
| Vitamin C | 15 mg | (16 %) | ||
| Potassium | 255 mg | (6 %) | ||
| Calcium | 280 mg | (28 %) | ||
| Magnesium | 35 mg | (12 %) | ||
| Iron | 0.9 mg | (6 %) | ||
| Iodine | 19 μg | (10 %) | ||
| Zinc | 1.2 mg | (15 %) | ||
| Saturated fatty acids | 6.7 g | |||
| Uric acid | 37 mg | |||
| Cholesterol | 27 mg |
Ingredients
- Ingredients
- 9 ozs green Asparagus
- 1 shallot
- 1 Tbsp butter
- 14 ozs Vegetable broth
- 1 oz Parmesan
- ½ lemon
- 4 Tbsps Soy creamer
- salt
- peppers
- 3 ½ ozs
- 3 drops Truffle oil
Preparation steps
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.
Heat the butter in a pot. Sauté the asparagus and shallot over medium heat.
Pour in vegetable broth and bring to a boil. Cook for about 15 minutes on low heat.
Meanwhile, the finely grate the Parmesan cheese.
Purée the Parmesan cheese, asparagus, shallots and broth with an immersion blender.
Squeeze lemon. Stir soy creamer into the soup and season with salt, pepper and lemon juice to taste.
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.