Lightened Creamy Asparagus Soup
Lightened Creamy Asparagus Soup is velvety and fresh, blending tender asparagus with potato for body and a swoop of fat-free sour cream for gentle tang. Notes of sautéed mushrooms, garlic, and a splash of white wine add depth and balance without heaviness. Serve it as a spring lunch or an elegant starter for dinner when you want something comforting yet bright.
- Prep15 mins
- Cook40 mins
- Serves6
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Lightened Creamy Asparagus Soup, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 54 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 0 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 100 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Processed Culinary Ingredients
- 2 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 19
- Heart Health
- 68
- Metabolic
- 36
- Digestive
- 20
- Inflammatory
- 35
- Performance
- 46
- General Wellness
- 1
Put the potatoes in a small pot and add enough water to cover; bring to a boil, then lower the heat to medium-low, cover the pot, and simmer until tender, about 20 minutes.
- 2
Drain the potatoes and move them to a bowl; add the sour cream and mash lightly; scrape the mixture into a blender jar.
- 3
Divide the asparagus into three parts: woody ends, tips, and middle pieces.
- 4
Put the woody ends of the asparagus and the vegetable broth into a stockpot; bring to a boil and cook until the woody ends are tender. Lift out the woody ends with a slotted spoon and discard.
- 5
Remove 2 tablespoons of the broth to a bowl with the asparagus tips. Pour the remaining stock into the blender with the potatoes.
- 6
Chop the middle pieces of the asparagus.
- 7
Warm 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 this to the broth in the blender, keeping the oil in the skillet.
- 8
Blend the mixture on high until smooth and creamy; pour it back into the stockpot.
- 9
Cook 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 1 to 2 minutes more. Stir the mushroom mixture into the soup.
- 10
Warm the asparagus tips and reserved broth in the microwave for 2 minutes; stir into the soup.
- 11
Season the soup with cayenne pepper, salt, and black pepper.
- Calories 233.47 kcal Moderate 12%
- Protein 8.73 g Moderate 17%
- Carbohydrate 28.47 g 10%
- Total Fat 8.33 g Moderate 11%
- Saturated Fat 2.6 g Moderate 13%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 10.09 mg Low Source 3%
- Sodium 780.25 mg High 34%
- Dietary Fiber 5.11 g Moderate 18%
- Total Sugars 5.02 g --
- Added Sugars 1.15 g Low Source 2%
- Calcium 114.09 mg Low Source 9%
- Iron 2.6 mg Moderate 14%
- Potassium 416.3 mg Low Source 9%
- Vitamin A 299.13 mcg Good Source 33%
- Vitamin C 17.71 mg Moderate 20%
- Vitamin D 0.09 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Milk 🥛
- Sulfites
- Garlic 🧄
- Onions 🧅
- Alcohol 🚫🍷
About This Recipe
Lightened Creamy Asparagus Soup is made with 11 ingredients and serves 6. It takes about 55 mins and is rated easy. Key ingredients include Asparagus, Baby Potatoes, Cayenne Pepper, and Diced Yellow Onion. Each serving provides about 233.47 kcal.
Recipe Questions
- What is Lightened Creamy Asparagus Soup made of?
- The main ingredients are Asparagus, Baby Potatoes, Cayenne Pepper, Diced Yellow Onion, Garlic. The full list of 11 is above.
- How long does it take to make Lightened Creamy Asparagus Soup?
- About 55 mins in total: 15 mins to prepare and 40 mins to cook.
- How many calories are in one serving?
- One serving provides about 233.47 kcal. The full nutrition breakdown is above.
- Is Lightened Creamy Asparagus Soup easy to make?
- This recipe is rated easy, with 11 ingredients and 11 steps.
- Is Lightened Creamy Asparagus Soup healthy?
- Lightened Creamy Asparagus Soup has an easyChef Pro health score of 48/100. Per serving, it provides 233.47 calories and 8.73 g of protein, or 17% of the Daily Value. It is a good source of vitamin A. Worth noting per serving: sodium at 780.25 mg (34% of the Daily Value) and saturated fat at 2.6 g (13% of the Daily Value). It contains Milk, Sulfites, Garlic, Onions and Alcohol, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
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