Asparagus! I can never decide what to think about asparagus. Want to love it and I buy those pretty little green spears from the market excitedly, until I remember that generally they disappoint me. I can eat them smothered in hollandaise, or wrapped in bacon. But I kind of feel like if I have to hide them under layers of something else, it’s not really enjoying them. You know? Low-Carb Cream of Asparagus Soup!
Low-Carb Cream of Asparagus Soup
BUT. This soup is a different kettle of fish… or pot of soup. Creamy and lush with a delicate flavour, there’s no hiding about it. The chicken stock brings out a sweet depth to the asparagus and the cream gives it a wonderful richness.
Go on. Even if you’re not always a fan of asparagus, give this one a try.
Nutritional Values Per Serving
Hands-on 10 minutes Overall 20 minutes
Macronutrient ratio: Calories from carbs (6%), protein (10%), fat (84%).
Total Carbs 7.7 grams
Fiber 3 grams
Net Carbs 4.8 grams
Protein 8.7 grams
Fat 32.3 grams
of which Saturated 17.6 grams
Calories 350 kcal
Magnesium 34 mg (8% RDA)
Potassium 597 mg (30% EMR)
Ingredients (Makes 4 Servings)
- 500 g fresh asparagus spears, woody ends snapped off (1.1 lb)
- 1 small brown onion, finely chopped (70 g/ 2.5 oz)
- 2 tbsp butter or ghee (28 g/ 1 oz)
- 1 garlic clove, finely chopped
- 4 cups good quality chicken stock or chicken bone broth (960 ml)
- 3/4 cup heavy cream or coconut cream (180 ml/ 6 fl oz)
- sea salt and pepper to taste
- 4 tsp xtra virgin olive oil for serving (20 ml)
- Trim any woody stems from the asparagus by cutting the tough ends off and then very carefully peeling the remaining stem sections with a vegetable peeler, if necessary.
- Melt butter in a saucepan over medium heat until all melted. Add onions and garlic and cook gently for a few minutes.
- Chop the asparagus into small pieces and add to the pot. Add chicken stock and increase heat to high.
- Cook for a couple of minutes, or until asparagus is just tender but not soggy.
- Remove from heat and use an immersion blender to blend until smooth. A standard blender will also do the trick.
- I like to then pass it through a fine mesh sieve to make the soup extra smooth and silky. Trust me, it’s worth the extra effort.
- Return strained soup to your saucepan and add cream, salt and pepper.
- Heat gently until hot, but not boiling (or let it cool down and store in the fridge for up to 4 days). Just before serving, drizzle some olive oil on top of the plated soup to serve (1 2/3 to 2 cups per serving).