Asparagus Soup


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Asparagus Soup, aA soothing soup of onions, potatoes and asparagus fortified with nutritious vegetable stock, the Asparagus Soup has a very creamy feel about it, thanks to being boiled with low-fat milk.

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A soothing soup of onions, potatoes and asparagus fortified with nutritious vegetable stock, the Asparagus Soup has a very creamy feel about it, thanks to being boiled with low-fat milk. Asparagus is a great soup ingredient as it is a low-calorie vegetable with a good amount of fibre, which helps to lower LDL cholesterol, thus protecting the heart. To add to the goodness of this soup, you can use olive oil to sauté the onions, as it is rich in vitamin E, a potent antioxidant, and mono-unsaturated fatty acids that help reduce the risk of heart diseases by lowering blood cholesterol levels.

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Preparation Time: 
Cooking Time: 
Makes 4 servings
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Ingredients

1 cup chopped asparagus
2 tsp oil
1/2 cup chopped onions
1/2 cup peeled and chopped potatoes
1 1/2 cups vegetable stock
1/2 cup low-fat milk , 99.7% fat-free
salt to taste and freshly ground black pepper (kalimirch) powder

To Serve
chopped asparagus

Method
  1. Heat the oil in a non-stick pan, add the onions and sauté on a medium flame for 1 to 2 minutes.
  2. Add the potatoes, asparagus and vegetable stock and bring to boil. Cover and cook on a slow flame for 8 minutes or till the potatoes are cooked.
  3. Allow the mixture to cool slightly and then blend in a mixer to a smooth puree using 2 cups of water.
  4. Transfer the purée back into the deep non-stick pan, add the milk, salt and pepper, mix well and cook on a medium flame for 1 to 2 minutes, while stirring occasionally.
  5. Serve hot with asparagus.

Tips
  1. VARIATION: PARSLEY SOUP
  2. Substitute the asparagus with 1 cup of chopped parsley.
Nutrient values per serving
EnergyProteinCarbohydratesFatFolic acidFibre
62 calories 2.5 gm 7.6 gm 2.7 gm 68.9 mcg 1.0 gm
RECIPE SOURCE : Low Cholesterol RecipesBuy this cookbook

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 on 01 Jun 12 10:30 AM


Asparagus and potatoes combine to make a thick soup with a distinct taste of asparagus. Healthy to have.
 on 21 Dec 10 11:40 AM


very fresh, very healthy and really tasty soup! lots of flavours are blended together. its ideal for a cold winter night!