Creamy Asparagus Soup Recipe - Crema de Esparrago - 34.2g Carbs, 6.5g Fiber, 6.6g Sugar
From: spanishfood.about.com - By Lisa & Tony Sierra
Fresh asparagus is abundant in Spain in the springtime and very popular. This asparagus soup recipe is easy and quick, making it a good addition to week night dinners. Best of all, it turns out a creamy and delicious soup, but only has a 1/2 cup of milk, and no cream or butter for those of us watching our weight.
If you make it ahead or have left-overs, store in refrigerator in a sealed container and heat when ready to serve. It keeps well for 3-4 days. If it is too thick when re-heated, simply stir in a bit of water or milk as it is re-heating. If you prefer, asparagus soup is excellent served cold, too.
Prep Time: 10 min
Cook Time: 15 min
Total Time: 25 min
Servings: 4
1/2 yellow onion
1 medium tomato
Olive oil, for sauteing
4 small potatoes
12 spears fresh asparagus
1/2 cup milk
1-2 cups water
1 cube chicken bouillon
1/2 tsp sweet Spanish paprika
2 steamed asparagus spears, cut into 2" pieces for garnish (optional)
1 hard-boiled egg, peeled and chopped for garnish (optional)
Peel and chop onion. Peel potatoes and cut into small pieces. Chop tomato.
Cut off woody ends of asparagus and discard. Cut spears into approximately 2-inch pieces.
Heat a large heavy-bottomed frying pan over medium heat and pour in 2-3 Tbsp olive oil to heat. When hot, saute onion until translucent. Add potato pieces and continue to saute for 2 minutes. Add tomato chunks and asparagus, stir and salt to taste. Heat should be medium to medium-low. Cover pan and allow potatoes to cook for 5-10 minutes. Lift lid and stir occasionally. If vegetables start to stick, pour in a small amount of water.
Once potatoes are almost cooked, add 1/2 cup milk and 1 1/2 cups water and a cube of chicken bouillon. Add paprika. Stir, cover and cook on medium low for 5 minutes or so. Once all vegetables are softened, but not overcooked, remove pan from heat and blend in blender or food processor until smooth.
If you will garnish with steamed asparagus, steam them now.
Return processed soup to pan and heat on low. If soup is too thick, add additional water or milk. Ladle into soup bowls and garnish each with a steamed asparagus spear if desired and/or chopped hard-boiled egg.
Nutrition From: www.caloriecount.about.com
Servings: 4
Serving Size: 401 g
Nutrition per Serving: 179 Calories, 20 Calories from Fat, 2.2g Total Fat, 0.8g Saturated Fat, 44mg Cholesterol, 231mg Sodium, 990mg Potassium, 34.2g Total Carbs, 6.5g Dietary Fiber, 6.6g Sugars, 7.6g Protein
Vitamin A 22% - Vitamin C 74% - Calcium 8% - Iron 19%
Nutrition Grade: A
Good points:
High in dietary fiber
High in iron
High in phosphorus
High in potassium
High in vitamin A
Very high in vitamin B6
Very high in vitamin C
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