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Guilt-Free Cream of Asparagus Soup Recipe

Recipe by: Lucia Dargis

"I love this recipe because it is so easy to make and filling. If doing a low-carb diet you can eliminate the potato. I have also substituted the asparagus with broccoli and/or spinach."
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  • Directions
  • Ingredients
  • Nutrition
Directions
  • Prep15 m
  • Cook40 m
  • Ready In55 m
  • 1Place the potatoes into a small pot with enough water to cover; bring to a boil, then reduce heat to medium-low, place a cover on the pot, and simmer until tender, about 20 minutes.
  • 2Drain the potatoes and transfer to a bowl; add the sour cream and mash lightly; scrape into the bowl of a blender.
  • 3Cut asparagus into 3 parts: woody ends, tips, and center pieces.
  • 4Combine the woody ends of the asparagus with the vegetable broth in a stockpot; bring to a boil and cook until the woody ends are tender. Remove woody ends with a slotted spoon and discard.
  • 5Remove 2 tablespoons broth to a bowl with the asparagus tips. Transfer remainder of stock to blender with the potatoes.
  • 6Chop the middle segments of the asparagus.
  • 7Heat olive oil in a skillet over low-heat; cook and stir the chopped asparagus, chopped onion, and 2 crushed cloves garlic in the hot oil until the asparagus is tender, about 10 minutes. Add to the broth in the blender, reserving oil in the skillet.
  • 8Blend the mixture in the blender on high until smooth and creamy; return to the stockpot.
  • 9Cook and stir the sliced mushrooms and 1 crushed garlic clove in the remaining oil over medium-low heat until the mushrooms soften, 3 to 5 minutes. Add the white wine; cook another 1 to 2 minutes. Stir the mushroom mixture into the soup.
  • 10Heat the asparagus tips and broth in the microwave for 2 minutes; stir into the soup.
  • 11Season the soup with cayenne pepper, salt, and black pepper.
Ingredients
  • 6 servings
  • 167 cals
  • 2 small boiling potatoes
  • 1/4 cup fat-free sour cream
  • 1 pound asparagus
  • 6 cups vegetable broth
  • 2 tablespoons olive oil
  • 1 cup chopped onion
  • 2 cloves garlic, crushed
  • 1 (8 ounce) package sliced fresh mushrooms
  • 1 clove garlic, crushed
  • 1/4 cup dry white wine (optional)
  • 1 pinch cayenne pepper
  • salt and ground black pepper to taste
Nutrition

Amount per serving ( 5 total)

  • Calories:
    167
    8%
  • Fat:
    5.3
    8%
  • Carbs:
    23.7
    8%
  • Protein:
    6
    12%
  • Cholesterol:
    2
    < 1%

Based on a 2,000 calorie diet

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