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Recipe: Creamy asparagus soup

Recipe: Creamy asparagus soup

Creamy asparagus soup — one of many healthy recipes from Mayo Clinic.

This soup is a good source of potassium, vitamins A and C, iron, folate, magnesium and selenium. If you prefer, you can substitute broccoli for the asparagus.


Directions

In a large soup pot over high heat, combine the potatoes, asparagus, onions, celery and water. Bring to a boil. Reduce heat, cover and simmer until the vegetables are tender, about 15 minutes. Stir in the butter.

In a small bowl, whisk together the flour and milk. Pour the mixture slowly into the soup pot, stirring constantly. Increase the heat to medium high and continue to stir until the soup thickens, about 5 minutes. Remove from heat. Season with lemon zest and cracked black pepper to taste. Serve in warmed bowls.


Ingredients

2 cups potatoes, peeled and diced
1/2 pound fresh asparagus, cut into 1/4-inch pieces
1/2 cup chopped onion
2 stalks celery, chopped
4 cups water
2 tablespoons butter
1/2 cup whole-wheat (whole-meal) flour
1 1/2 cups fat-free milk
Lemon zest, to taste
Cracked black pepper, to taste


Exchange Data
Dash
Dairy 
Fats
Fruits 
Grains 
Meat 
Nuts_Seeds_Drybeans 
Sweets 
Vegetables
Diabetes
Fats 
Freefoods 
Fruits 
Meat 
Milk 
NonStarchyVegetables
Starches 
Sweets 
HWP
Carbs
Fats
Protein Dairy 
Sweets 
Vegetables 
NutrientAnalysis
Calcium 
Calories145 
Carbohydrate23 g 
Cholesterol12 mg 
Fiber3 g 
Monounsaturatedfat2 g 
Potassium 
Protein6 g 
Saturatedfat2 g 
Servingsize1 1/2 cups 
Sodium71 mg 
TotalFat4 g 

2010-03-02

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