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Asparagus.
I can never decide what to think about asparagus. I want to love it and I buy those pretty little green spears from the market excitedly, until I remember that generally they disappoint me.
I can eat them smothered in hollandaise, or wrapped in bacon, but I kind of feel like if I have to hide them under layers of something else, it’s not really enjoying them. You know?
BUT. This soup is a different kettle of fish… or pot of soup.
Creamy and lush with a delicate flavour, there’s no hiding about it. The chicken stock brings out a sweet depth to the asparagus and the cream gives it a wonderful richness.
Go on. Even if you’re not always a fan of asparagus, give this one a try.
Hands-on Overall
Serving size about 1 3/4 cups/415 ml
Nutritional values (per serving, about 1 3/4 cups/415 ml)
Net carbs4.8 grams
Protein8.7 grams
Fat32.3 grams
Calories350 kcal
Calories from carbs 6%, protein 10%, fat 84%
Total carbs7.7 gramsFiber3 gramsSugars4.7 gramsSaturated fat17.5 gramsSodium332 mg(14% RDA)Magnesium34 mg(8% RDA)Potassium597 mg(30% EMR)
Ingredients (makes 4 servings)
- 500 g fresh asparagus spears, woody ends snapped off (1.1 lb)
- 1 small brown onion, finely chopped (70 g/ 2.5 oz)
- 2 tbsp butter or ghee (28 g/ 1 oz)
- 1 garlic clove, finely chopped
- 4 cups good quality chicken stock or chicken bone broth or vegetable stock (960 ml)
- 3/4 cup heavy cream or coconut cream (180 ml/ 6 fl oz)
- sea salt and pepper to taste
- 4 tsp extra virgin olive oil for serving (20 ml)
Instructions
- Trim any woody stems from the asparagus by cutting the tough ends off and then very carefully peeling the remaining stem sections with a vegetable peeler, if necessary.
- Melt butter in a saucepan over medium heat until all melted. Add onions and garlic and cook gently for a few minutes.
- Chop the asparagus into small pieces and add to the pot.
Add chicken stock and increase heat to high.
- Cook for a couple of minutes, or until asparagus is just tender but not soggy.
- Remove from heat and use an immersion blender to blend until smooth. A standard blender will also do the trick.
- I like to then pass it through a fine mesh sieve to make the soup extra smooth and silky. Trust me, it’s worth the extra effort.
- Return strained soup to your saucepan and add cream, salt and pepper.
- Heat gently until hot, but not boiling (or let it cool down and store in the fridge for up to 4 days). Just before serving, drizzle some olive oil on top of the plated soup to serve (1 2/3 to 2 cups per serving). Enjoy!
Ingredient nutritional breakdown (per serving, about 1 3/4 cups/415 ml)
| Net carbs | Protein | Fat | Calories |
|---|
| Asparagus, fresh |
| 2.2 g | 2.8 g | 0.2 g | 25 kcal |
| Onion, brown (yellow), raw |
| 1.1 g | 0.2 g | 0 g | 6 kcal |
| Butter, unsalted, grass-fed |
| 0 g | 0.1 g | 5.8 g | 51 kcal |
| Garlic, fresh |
| 0.2 g | 0 g | 0 g | 1 kcal |
| Chicken stock (broth), chicken only, homemade |
| 0 g | 4.8 g | 4.8 g | 62 kcal |
| Cream, heavy whipping, pouring, full-fat (30-40% fat) |
| 1.2 g | 0.9 g | 17.1 g | 165 kcal |
| Salt, pink Himalayan rock salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Pepper, black, spices |
| 0 g | 0 g | 0 g | 0 kcal |
| Olive oil, extra virgin |
| 0 g | 0 g | 4.5 g | 40 kcal |
| Total per serving, about 1 3/4 cups/415 ml |
| 4.8 g | 8.7 g | 32.3 g | 350 kcal |
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