Asparagus Soup
A soothing soup of onions, potatoes and
asparagus fortified with nutritious vegetable stock, the Asparagus Soup has a
very creamy feel about it, thanks to being boiled with low-fat milk.
Asparagus
is a great soup ingredient as it is a low-calorie vegetable with a good amount
of fibre, which helps to lower LDL cholesterol, thus protecting the heart.
To
add to the goodness of this soup, you can use olive oil to sauté the onions, as
it is rich in vitamin E, a potent antioxidant, and mono-unsaturated fatty acids
that help reduce the risk of heart diseases by lowering blood cholesterol
levels.
Preparation Time: 10 mins
Cooking Time: 12 mins
Makes 4 servings
Ingredients
- 1 cup chopped asparagus
- 2 tsp oil
- 1/2 cup chopped onions
- 1/2 cup peeled and chopped potatoes
- 1 1/2 cups vegetable stock
- 1/2 cup low-fat milk , 99.7% fat-free
- Salt to taste and freshly ground black pepper (kalimirch) powder
To Serve
Chopped asparagus
Method:
Heat the oil in a non-stick
pan, add the onions and sauté on a medium flame for 1 to 2 minutes.
Add the potatoes, asparagus and
vegetable stock and bring to boil.
Cover and cook on a slow flame for 8 minutes
or till the potatoes are cooked.
Allow the mixture to cool slightly and
then blend in a mixer to a smooth puree using 2 cups of water.
Transfer the purée back into the deep
non-stick pan, add the milk, salt and pepper, mix well and cook on a medium
flame for 1 to 2 minutes, while stirring occasionally.
Serve hot with asparagus.
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