Seeing that I’ve been sick the past few days and living off soup I thought I’d share one of my favorite soup recipes. I’m never able to eat canned soup because I’m very allergic to soy (and to most peoples surprise nearly all canned soup contains soy). Honestly soy is in almost everything! Yikes! I do a lot of label reading.
Anyways it’s also the beginning of asparagus season here in California and I’m thrilled. It’s one of my favorite vegetables. Cream of asparagus soup is very popular, but usually full of fat. Skinny girls can’t be messing with that! So I played around with it and switched some ingredients to make it low fat and it turned out delicious! Much better and healthier than canned.
Ingredients: (makes 5-6 servings)
2lbs asparagus (2 bunches)
1 small onion or half of large onion
1 large clove garlic
2 stalks celery
1 large russet potato
5-6 cups chicken broth ( I used low sodium. Get the best broth you can as this will make a difference in how your soup tastes)
1/4-1/3 cup plain nonfat Greek yogurt
2 tablespoons olive oil
For those who aren’t concerned about the healthy option: You can add a bit of heavy cream. For us skinny girls we’ll stay away from it.
Pretty easy- Chop onion and garlic. Peel and cut potatoes. Dice 2 stalks celery
Saute onions and celery in large pot with a little bit of olive oil.
Add chicken broth and potatoes bring to boil and lower heat
While potatoes and celery are simmering, cut off woody bottom of stems and cut asparagus into 1/2 inch pieces. Add to pot.
Simmer until all ingredients are very tender, 20-30 minutes.
I used an immersion blender to mix the soup. My mom gave me this a few years ago to make shakes, but I thought using a blender was easier, so into the drawer it went. While researching different recipes, I saw this being used and remembered that I had one, so I dug it out of the drawer. I had my doubts that this would work….but wow! It was so easy. There’s nothing I like more than keeping everything in one pot! Less to clean! I hate cleaning dishes haha. I looked online and you can get these for $25 or so. Mine is not an expensive one and it worked great! You can also use a blender to puree but be careful with the hot liquid. Blend in batches and do not fill blender to top with hot liquids.
Once souped is pureed, let cool a little and add yogurt. You really don’t need much, so you can add a couple of tablespoons at a time and taste to see how much you want to add. From here it is up to you how to season it. Since I used low sodium broth I salted to taste and added lots of cracked pepper. Squeeze in some lemon juice and taste again.
The potato makes the soup thick enough so you don’t need to use anything uhnhealthy to thicken it. The yogurt helps give it a creamy texture without adding fat.
These are some tricks I always use. Non fat yogurt in place of cream, mayonnaise or sour cream. Olive oil in place of butter. Apple juice in place of sugar. Little things like this that make all the difference!
Let me know how the soup goes if you try it! It will also keep in the fridge for up to 3 days or you could freeze in ziplock freezer bags when cooled. I used some chopped green onions and sprinkled on Parmesan cheese for garnish.