Cream of Asparagus Soup - 7.1g Carbs
From: Vine, Jonathan (2014-10-21). Best Healthy Vegan Holiday Recipes: Christmas recipes (Quick & Easy Vegan Recipes) (Kindle Locations 1365-1372). Kindle Edition.
This soup isn't fancy , it doesn't take much time to make and it doesn't use any special ingredients. But it tastes amazing! The fresh aroma of the asparagus is well emphasized and the almond milk gives it a delicate richness.
Total time: 40 min
Serves: 8
1 Tbsp olive oil
1 sweet onion, chopped
1 garlic clove, chopped
1 lb asparagus, trimmed and chopped
1 celery stalk, sliced
2 cups almond milk
1 cup water
Salt and pepper, to taste
2 Tbsp lemon juice
2 mint leaves, chopped
1 Tbsp basil, chopped
1. Heat the oil in a soup pot and stir in the onion and garlic. Sauté for 1 minute then add the asparagus, celery, almond milk, and water.
2. Season with salt and pepper and cook the soup for 20-25 minutes.
3. Purée the soup with an immersion blender and stir in the lemon juice.
4. Serve the soup garnished with mint and basil.
Serves: 8
Nutrition per Serving: 172 Calories, 16.2g Fat, 2.8g Protein, 7.1g Carbs
Nutrition From: www.caloriecount.about.com
No salt added. No mint. Plain unsweetened almond milk.
Serving Size: 165 g
Nutrition per Serving: 43 Calories, 22 Calories from Fat, 2.5g Total Fat, 0g Trans Fat, 0mg Cholesterol, 52mg Sodium, 158mg Potassium, 4.3g Total Carbs, 1.6g Dietary Fiber, 1.8g Sugars, 1.7g Protein - Vitamin A 12% - Vitamin C 12% - Calcium 2% - Iron 7%
Nutrition Grade: A
Good points:
No cholesterol
High in dietary fiber
High in iron
High in potassium
Very high in riboflavin
High in thiamin
Very high in vitamin A
Very high in vitamin B6
Very high in vitamin C
Posted by: chefgloria1030@yahoo.com
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