Leek, Asparagus, and Herb Soup - 17g Carbs, 2g Fiber, 0g Added Sugar
From: Eating Well - Spring 2003, The Essential Eating Well Cookbook (2004)
Like a bouquet of fresh vegetables, this light but soothing soup is just the thing on a cool spring evening. It is important to cut the green vegetables into small pieces so they cook quickly, while retaining their bright color.
Nutrition Profile - -
Diabetes appropriate | Low calorie | Low carbohydrate | Low cholesterol
| Low saturated fat | Low sodium | Heart healthy | Healthy weight
| Gluten free
Active Time: 25 minutes
Total Time: 40 minutes
Servings: 6
Serving Size: about 1 cup each
1 Tbsp extra-virgin olive oil
2 medium leeks, trimmed, washed and finely chopped (1 1/2 cups)
2 cloves garlic, minced
1/2 lb new potatoes, scrubbed and diced (about 1 2/3 cups)
2 cups reduced-sodium chicken broth OR vegetable broth
1 lb fresh asparagus, trimmed and cut into 1/2-inch pieces (1 1/2-2 cups)
2/3 cup snow peas, or sugar snap peas, stemmed and cut into 1/2-inch dice
3 Tbsp chopped fresh chives, divided
2 Tbsp chopped fresh flat-leaf parsley
1 Tbsp chopped fresh dill
2 tsp chopped fresh chervil, (see Ingredient note) OR
flat-leaf parsley, plus sprigs for garnish
2 cups 1% milk
1 Tbsp lemon juice
1/4 tsp salt, or to taste
Freshly ground pepper, to taste
1/3 cup low-fat plain yogurt, for garnish
1. Heat oil in a large saucepan over medium-low heat. Add leeks and
cook, stirring often, until softened but not browned, about 5 minutes.
Add garlic and cook, stirring, for 1 minute.
2. Add potatoes and broth; bring to a simmer over medium-high heat.
Cover and reduce heat to medium-low. Simmer, stirring occasionally, until the potatoes are tender, 10 to 15 minutes.
3. Increase heat to medium-high and stir in asparagus and peas; simmer, covered, stirring 2 or 3 times, until just tender, 3 to 4 minutes. Remove
from heat; stir in 1 tablespoon chives, parsley, dill and chopped chervil
(or parsley). Transfer the soup to a blender and blend until smooth.
(Use caution when pureeing hot liquids.)
4. Return the soup to the pan. Add milk and bring to just below a simmer,
stirring, over medium heat. Stir in lemon juice, salt and pepper. Ladle
into soup bowls. Garnish each serving with a dollop of yogurt, a sprinkling
of the remaining chopped chives and a sprig of chervil (or parsley).
Tips & Notes
* Make Ahead Tip: Prepare through Step 3. Cover and refrigerate for up
to 8 hours.
* Ingredient Note: Chervil (from the Greek for "herb of rejoicing") has
a mild flavor between those of parsley and anise. It doesn't dry well,
so is best used fresh.
Servings: 6
Serving Size: about 1 cup each
Nutrition per Serving:
132 Calories, 4g Fat, 1g Sat, 2g Mono, 7mg Cholesterol, 7g Protein,
17g Carbs, 2g Fiber, 0g Added Sugars, 196mg Sodium, 302mg Potassium
Nutrition Bonus: 21 mg vitamin c (33% dv).
Carbohydrate Servings: 1
Exchanges: 1/2 starch, 1/2 reduced-fat milk, 1 vegetable, 1/2 fat
User Reviews:
9/22/2010 - bluellies -
I absolutely love this soup. I've made it quite a bit, and the only things
I change are to add more dill and crushed red pepper. Sure, it's a bit
of work, but the soup is delicious! I freeze some in double portions and
eat it throughout the month. I grab a few multi-grain crackers and settle
in for a yummy lunch.
6/23/2010 - anonymous
I have made this soup at least 5 times by now (though I had to omit the
snow peas and use up my leftover celery) and it is a great, filling and nutritious dish for us. Thanks!
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