I just found a really good recipe for asparagus soup that is both low fat and fast to prepare!
The original is linked above, and here are the instructions for mine, you can compare to see where I made adjustments.
- 2 tsp. olive oil
- 2-3 bunches of asparagus (1-2 lbs) – remove the tips (top 1/2 inch or 1 inch) and set aside for later, remove the bottom 2-3 inches of the stems, and chop the rest into 1/2 inch pieces (I find it’s better to chop the veggies up more finely than most recipes suggest).
- 1 medium onion, diced
- 1 celery stalk, diced
- 2 leeks, diced
- 3 or 4 cups of fat-free reduced sodium chicken or vegetable broth (I used one 32 oz container)
- 1 cup fat-free sour cream
- 1/4 cup finely chopped italian parsley (flat leaf)
- Optional: 1 lb bag of mixed seafood (shrimp, mussles, calamari, crab, etc.)
- Heat the olive oil in a large pot or Dutch oven. Add the asparagus, onion, celery, and leeks. Cook for 5-6 minutes, stirring occasionally.
- Add broth and simmer for 20 minutes, until vegetables are softened.
- Transfer soup to a blender and puree until smooth. I did it in two batches and left the second one a little chunkier, for texture.
- Return the soup to the pot over low heat.
- Add the defrosted seafood (chop into bite-sized bits if there are any large chunks), the asparagus tips, and the parsley.
- Simmer for about 5 minutes and then add the sour cream. Stir until blended.
- Ladel into bowls and top with freshly ground black pepper.