Skinny Asparagus Soup

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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.

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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
lemon
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.

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Pretty easy- Chop onion and garlic. Peel and cut potatoes. Dice 2 stalks celery

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Saute onions and celery in large pot with a little bit of olive oil.

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Add chicken broth and potatoes bring to boil and lower heat

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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.

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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.

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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.

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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.

Soho Slow Down
February 16, 2013
The sport of fashion
February 18, 2013

Skinny Asparagus Soup

31 Comments

  1. Good Idea :) to have some other posts ..Not only Fashion Outfits :))

    http://www.vanilla-jungle.com

  2. Radka says:

    It looks really yumy I definitely try it :) Thanks a lot for the posts like this one, I like it! :)
    http://flowerofpassions.blogspot.com/

  3. Nesrin says:

    Oh gosh, this look delicious. Have to try it for sure.

    xx

    http://WWW.STYLEOFPURITY.COM

  4. Joëlle says:

    Hi Shea Marie,
    This just looks so delicious! I am sick myself right now. I think we can blame the cold and the snow in NYC for that.
    I think I’ll definitely try it out soon, as soon as I can get out of bed! Cannot wait to try it out and your
    tips to make it less fattening are perfect!
    Hope you get better soon!

    xoxo, Joëlle

  5. Patti says:

    Thanks for the inspiration I’m catching a cold and going to make this delicious soup today!

  6. Naomi A says:

    Sounds amazing! I love soups in the winter~

    The Occasional Indulgence

  7. Anna says:

    I’ve never tried asparagus soup before, it looks delicious, will definitely be trying this one!

    http://beblacknblue.blogspot.co.uk

  8. Loving your weekly “skinny bites” posts! Soup looks delicious, great idea to use yogurt, can’t wait to give it a try!

    http://www.kristinelily.com/blogs/news

  9. Léa says:

    Looks yummy !!! I don’t have an immersion blender, just a regular one, but I’ll try with it anyway :)

    http://www.leahudson.com

  10. Sara Morais says:

    This is an interesting post. Soup is very traditional in Portugal and we make soup with pretty much anything and I think this is curious because, from what i read, you think of soup as a not so healthy meal, with lots of fat but for us (and because we cook it in a totally different way) is the most healthier and non fat meal you can have. Every nutritionist (including mine :P) would tell to eat soup everyday.
    When I was doing Erasmus in Sicily, my italian flatmate was always asking me to cook “portuguese soup”, as she used to call it. We don’t put anything to saute and adding cream or yogurt to our soup is unthinkable. Completely out of question!

    Maybe we can share some recipes someday :)

    xoxo, Sara *

  11. Melissa says:

    Long time reader of your blog, first time commenting. I am absolutely LOVING these healthy recipes you have been posting. Keep them coming! Much love from seattle… :)

  12. Inara says:

    Loving your Sunday recipes! Great way to start a Sunday morning, HEALTHY! :)

  13. Love asparagus! I should print all of your recipes and take them when I’m in the kitchen, everything seems so tasty!

  14. Cool recipe! Gonna buy asparagus at the supermarket next time :D

  15. Millie says:

    I made this yesterday and it was so good!

  16. I have made a similar recipe and I love how it turned out. The potato makes all the difference!

    http://ishowedupinboots.com

  17. Christina says:

    I adore that you like to cook as well! You have inspired me to bring some recipes into my blog too. I think I will actually try this recipe this week! I am already cooking another one tonight from another blog :) Check out my blog I just started! The most recent post features my sister’s art!

    http://fourleaffashion.com

  18. Sam says:

    Saw this recipe this morning and went straight to the shops to buy all the ingredients- it’s bubbling away as we speak! Can’t wait to try it, thanks for the recipe! Xx

  19. Anonymous says:

    This was amazing!! I didn’t put the yogurt in bc I usually don’t like creamy soup. My family LOVE it!! And I am so not a “cooker” so I am living proof this recipe is easy! Thanks!!! Can’t wait to make it again!

  20. Courtney says:

    This was amazing!! My family loved it!! And I am so not a “cooker” so I am living proof this is easy to make!!
    Thanks!! Can’t wait see more recipes like this!!

  21. Lou says:

    ♥ You are full of good ideas !!
    I love asparagus too !
    It musn’t be easy every day With your soy allergy… :'(

    XOXO ♥ !

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