EatSmarter exclusive recipe

Smarter Cream of Asparagus Soup

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Average: 3.9 (7 votes)
(7 votes)
Smarter Cream of Asparagus Soup

Smarter Cream of Asparagus Soup - Classic and refined

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Health Score:
Health Score
9,6 / 10
Difficulty:
moderate
Difficulty
Preparation:
35 min.
Preparation
ready in 55 min.
Ready in
Calories:
160
calories
Calories

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.

1 serving contains
(Percentage of daily recommendation)
Calorie160 kcal(8 %)
Protein5 g(5 %)
Fat13 g(11 %)
Carbohydrates5 g(3 %)
Sugar added1 g(4 %)
Roughage2.5 g(8 %)
Vitamin A0.3 mg(38 %)
Vitamin D0.6 μg(3 %)
Vitamin E5.2 mg(43 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.2 mg(18 %)
Niacin2.2 mg(18 %)
Vitamin B₆0.1 mg(7 %)
Folate99 μg(33 %)
Pantothenic acid1.2 mg(20 %)
Biotin8.9 μg(20 %)
Vitamin B₁₂0.2 μg(7 %)
Vitamin C22 mg(23 %)
Potassium254 mg(6 %)
Calcium73 mg(7 %)
Magnesium30 mg(10 %)
Iron1.9 mg(13 %)
Iodine13 μg(7 %)
Zinc1 mg(13 %)
Saturated fatty acids2.3 g
Uric acid50 mg
Cholesterol139 mg
Development of this recipe:

Ingredients

for
4
Ingredients
½
½ bunch
flat-leaf Parsley (about 25 grams)
2 tablespoons
2 tablespoons
1 ½ pounds
white Asparagus
1 pinch
2
½ cup
Preparation

Kitchen utensils

1 Small knife, 1 Large knife, 1 Citrus juicer, 1 Tablespoon, 1 Immersion blender, 1 deep bowl, 1 Peeler, 1 Cutting board, 2 Pots, 1 Teaspoon, 1 large Sieve, 1 Small bowl, 1 Measuring cups, 1 Slotted spoon, 1 Whisk, 1 Fine grater

Preparation steps

1.
Smarter Cream of Asparagus Soup preparation step 1

For the parsley oil, squeeze half a lemon. Rinse the parsley, shake dry, pluck off the leaves and chop finely.

2.
Smarter Cream of Asparagus Soup preparation step 2

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.

3.
Smarter Cream of Asparagus Soup preparation step 3

For the soup, rinse the asparagus, peel stems and cut off the woody ends.

4.
Smarter Cream of Asparagus Soup preparation step 4

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.

5.
Smarter Cream of Asparagus Soup preparation step 5

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.

6.
Smarter Cream of Asparagus Soup preparation step 6

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.

7.
Smarter Cream of Asparagus Soup preparation step 7

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.

8.
Smarter Cream of Asparagus Soup preparation step 8

Separate eggs (save egg whites for another use). Whisk together soy creamer and egg yolks.

9.
Smarter Cream of Asparagus Soup preparation step 9

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.

10.
Smarter Cream of Asparagus Soup preparation step 10

Add the asparagus tips to the soup and heat through. Arrange asparagus soup in soup plates or soup bowls and drizzle with parsley oil.