photo: Love+Craft Kitchen, LLC
Enjoy this flavorful and satisfying low calorie, low sodium twist on traditional asparagus soup! The sweet potato and fennel amp up the nutrient value and depth of flavor while pairing well with the brightness of the herbs.
For a vegetarian option, substitute vegetable stock for the chicken stock, and use coconut or other dairy-free “milk”, if desired.
This recipe may be prepared ahead and refrigerated for up to 5 days, or frozen without the cream for up to 3 months. When thawed, gently heat and add the cream.
6 – 1 ½ cup servings
2 tablespoons olive oil
1 cup onion (4 – 4 ½ ounces), diced
1 ½ cups fennel bulb (5 ½ – 6 ounces), diced
10 ounces (2 – 2 ¼ cups) sweet potato, diced
1-pound asparagus, cleaned, trimmed, diced
2 teaspoons minced fresh garlic
1 teaspoon dried basil
¼ teaspoon dried dill
¼ teaspoon dried tarragon
½ teaspoon dried parsley
1 teaspoon dry mustard
1 cup white wine
6 cups chicken stock
1 bay leaf
1 cup heavy cream or non-dairy milk
1/8 – 1/4 teaspoon kosher salt
1/8 teaspoon black pepper
- In a heavy-bottomed stock pot, heat the oil over medium heat. Add the onion and fennel; saute until just starting to soften, about 3 – 4 minutes.
- Add the sweet potato, asparagus and garlic. Continue to saute until potato pieces are softening, about 3 – 4 minutes.
- Sprinkle the basil, dill, tarragon, parsley, mustard on top of the sauteed vegetables; stir to coat and cook for 1 minute longer.
- Add the wine and deglaze the pan by scraping up the bits on the bottom.
- Add the stock and bay leaf, bring to low boil, then reduce heat to a gentle simmer. Cover and simmer for 40 – 50 minutes, until asparagus stems are soft when poked with fork. If not fully soft, add another 5 – 10 minutes of cooking time.
- Remove pot from heat. Remove the bay leaf and discard. Puree the soup smooth by either transferring to a blender or keeping in stock pot and using hand held immersion blender. Return to stock pot.
- Stir in the heavy cream, and the salt and pepper. Allow to heat through over low heat, about 2 – 3 minutes. (Do not boil.) Taste and add more salt if needed.
- Serve immediately, or cool, cover and refrigerate for later use. Garnish with your choice of – chopped fennel fronds, trimmed asparagus tips, a drizzle of crème fraiche or good quality olive or nut / seed oil, roasted pepitas, or chopped parsley.
Information provided is approximate and may change with use of different ingredients, product brands, adjusted amounts, etc.
Per 1 ½ cup serving: 198 Calories; 7.8g Fat; 4.2g Protein; 22.6g Carbohydrate; 4.9g Dietary Fiber; 27mg Cholesterol; 147mg Sodium.
Recipe analyzed by https://www.verywellfit.com/recipe-nutrition-analyzer-4157076
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