Asparagus Soup

7 30 87
Ingredients Minutes Calories
Prep Cook Servings
10 min 20 min 4
Asparagus Soup
Health Highlights


454 gm Asparagus (trimmed)
2 medium leek(s) Leek (or 4 large shallots)
1 tbsp Avocado oil
2 clove(s) Garlic (minced)
2 cup Water (or stock)
1 tsp Dill, dried
1/4 tsp Nutmeg, ground


  1. Slice off the tips of the asparagus and reserve them.
  2. Cut the remaining stalks into 1” pieces.
  3. Slice the leeks in half lengthwise and wash them under cold water to remove any sand.
  4. Slice into ¼” pieces.
  5. Sauté the leeks in the oil over medium heat until soft.
  6. Add the garlic and sliced asparagus stalks.
  7. Cook, stirring, another minute or two. Add the water or stock and dill. Simmer 10-12 minutes.
  8. Remove from heat, allow to cool 5-10 minutes. Puree half the volume at a time.
  9. Return to pan, add the reserved asparagus tips, and simmer 3-5 minutes or until tips are just barely tender.
  10. Add nutmeg. If soup is too thick, thin with additional water or stock.


Nutrition Highlights

  • Asparagus is a great source of fiber and vitamins A, C, and E which are antioxidants great for immunity

Nutrition Facts

Per Portion

Calories 87
Calories from fat 35
Calories from saturated fat 4.6
Total Fat 3.9 g
Saturated Fat 0.5 g
Trans Fat 0
Polyunsaturated Fat 0.6 g
Monounsaturated Fat 2.5 g
Cholesterol 0
Sodium 16.7 mg
Potassium 324 mg
Total Carbohydrate 11.4 g
Dietary Fiber 3.3 g
Sugars 3.9 g
Protein 3.3 g

Dietary servings

Per Portion

Vegetables 2.5

Energy sources


Meal Type(s)