Creamy Asparagus Soup Recipe - Better Nutrition

Creamy Asparagus Soup

Warm up to this delicious, heart-healthy asparagus soup. Asparagus is a particularly rich source of folate, which is essential for a healthy cardiovascular system.
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This creamy asparagus soup is comfort in a bowl.

This creamy asparagus soup is comfort in a bowl.

Recipe excerpted from The Functional Foodie: 50 Powerhouse Ingredients Go Gourmet, by Ayn Nix and Andi Phillips. Reprinted with permission from Basic Health Publications, Inc., Laguna Beach, Calif.

  • 6Servings


  • 6 Tbs. olive oil

  • 1 large brown onion, thinly sliced

  • 5 large cloves garlic, peeled and crushed

  • 1 lb. unpeeled asparagus, roughly chopped

  • 1 cup organic Chardonnay or similar wine

  • 2 Tbs. soy sauce

  • 6 cups low-sodium chicken broth

  • 1 cup instant organic potato flakes

  • 12 oz. evaporated milk (organic, if possible)


1. Heat oil in large skillet over low heat. Add onion, garlic, and asparagus, and cook about 20 minutes, stirring every few minutes, until vegetables are very soft and just starting to take on color.

2. Add Chardonnay and soy sauce. Cook over low heat, stirring occasionally until liquid has been reduced to one-quarter of original volume.

3. Transfer vegetable mixture to blender in batches; blend until liquefied (you might need to add some broth to loosen vegetables enough to liquefy). Press liquefied vegetables through fine mesh sieve over stockpot; discard remains.

4. Add chicken stock to stockpot, and bring soup to a simmer. Add potato flakes, and whisk until completely incorporated. Stir in evaporated milk. Heat, and serve.

Nutrition Information

  • Calories: 289
  • Carbohydrate Content: 22 g
  • Cholesterol Content: 20 mg
  • Fat Content: 18 g
  • Fiber Content: 3 g
  • Protein Content: 9 g
  • Saturated Fat Content: 5 g
  • Sodium Content: 457 mg
  • Sugar Content: 10 g
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