Smarter Cream of Asparagus Soup
Smarter Cream of Asparagus Soup - Classic and refined
Healthy, because
Even smarter
Nutritional values
Provitamin A (beta-carotene) and vitamin E are contained in each portion at 30 to 40 percent of our daily requirement. The soup thus contributes to the protection of our cells, for example the eye and skin cells, when we are exposed to the sun, and to the smooth functioning of nerves, muscles and blood.
Why not use rapeseed oil for the parsley oil? This nutty oil from local seeds goes particularly well with asparagus and cabbage from Germany - and it has a very favourable fatty acid profile.
(Percentage of daily recommendation)
| Calorie | 160 cal. | (8 %) | ||
| Protein | 5 g | (5 %) | ||
| Fat | 13 g | (11 %) | ||
| Carbohydrates | 5 g | (3 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 2.5 g | (8 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0.6 μg | (3 %) | ||
| Vitamin E | 5.2 mg | (43 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 2.2 mg | (18 %) | ||
| Vitamin B₆ | 0.1 mg | (7 %) | ||
| Folate | 99 μg | (33 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 8.9 μg | (20 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 22 mg | (23 %) | ||
| Potassium | 254 mg | (6 %) | ||
| Calcium | 73 mg | (7 %) | ||
| Magnesium | 30 mg | (10 %) | ||
| Iron | 1.9 mg | (13 %) | ||
| Iodine | 13 μg | (7 %) | ||
| Zinc | 1 mg | (13 %) | ||
| Saturated fatty acids | 2.3 g | |||
| Uric acid | 50 mg | |||
| Cholesterol | 139 mg |
Kitchen utensils
Preparation steps
For the parsley oil, squeeze half a lemon. Rinse the parsley, shake dry, pluck off the leaves and chop finely.
Add parsley with vegetable broth, oil and salt and pepper to taste to a high vessel. Puree with an immersion blender. Mix parsley oil with 1 dash lemon juice to taste and set aside, covered.
For the soup, rinse the asparagus, peel stems and cut off the woody ends.
Add asparagus peelings and ends to a pot with 1 liter (approximately 4 cups) water, ½ teaspoon salt and 1 pinch of sugar. Bring to a boil, cover and cook over low heat for 15 minutes.
Meanwhile, cut asparagus tip into 3-4 cm (approximately 1 1/4–1 1/2-inch) long pieces and cut the stalks into about 2 cm (approximately 3/4-inch) long pieces.
Pour asparagus broth through a sieve into a second pot and boil again. Cook asparagus tips until al dente, about 3 minutes. Remove and set aside. Put asparagus stalks in the broth, cover and cook for 15 minutes.
Pour asparagus broth through a sieve into another pot. Measure 700 ml (approximately 3 cups) broth and puree in a large vessel with the asparagus stalks. Return to the pot and bring to a boil.
Separate eggs (save egg whites for another use). Whisk together soy creamer and egg yolks.
Remove soup from the heat and stir in the egg mixture. Heat the soup while stirring again, but do not allow it to boil. Season with salt, pepper, lemon juice and freshly grated nutmeg.
Add the asparagus tips to the soup and heat through. Arrange asparagus soup in soup plates or soup bowls and drizzle with parsley oil.
