Are you looking for a low-calorie soup that is easy to prepare and packed with nutrition? Look no further than cream of asparagus soup! With just 85 calories per cup of condensed soup prepared with water, this comforting dish is perfect for a light lunch or dinner.

Asparagus is a nutrient-dense vegetable that is high in vitamins A, C, E, and K, as well as folate and fiber. By using condensed soup, you can enjoy the health benefits of asparagus in a convenient and delicious form.

In this article, we'll explore how to make cream of asparagus soup from scratch, as well as some variations and serving suggestions to help you get the most out of this tasty dish.

Calories in Cream of Asparagus Soup

One cup of condensed cream of asparagus soup prepared with water contains approximately 85 calories. However, the calorie count may vary depending on the brand and any additional ingredients you add when preparing the soup. It's important to note that when consuming condensed soup, you should always check the serving size and nutritional information carefully. Many soups contain high amounts of sodium and other additives that can be detrimental to your health if consumed in excess.

Ingredients in Cream of Asparagus Soup

To prepare cream of asparagus soup, you will need a few simple ingredients, including:

• 1 pound fresh asparagus
• 3 cups chicken or vegetable broth
• 1 cup heavy cream
• 1/2 cup diced onion
• 2 cloves garlic, minced
• 2 tablespoons butter
• Salt and pepper to taste

By using fresh, high-quality ingredients, you can enhance the flavor and nutrient content of your soup.

Preparation of Cream of Asparagus Soup

To make cream of asparagus soup, follow these simple steps:

1. Wash and trim the asparagus spears, discarding any tough or woody ends.
2. In a large saucepan, melt the butter over medium heat. Add the onion and garlic and sauté until soft and translucent, approximately 5-7 minutes.
3. Add the asparagus to the pan and sauté for an additional 3-5 minutes, or until lightly browned.
4. Pour in the broth and bring the mixture to a simmer. Cook until the asparagus is tender and easily pierced with a fork, approximately 15-20 minutes.
5. Remove the pan from the heat and use an immersion blender or transfer the mixture to a blender or food processor to puree until smooth.
6. Return the soup to the saucepan and stir in the heavy cream. Heat the soup over low heat until warmed through. Season with salt and pepper to taste, and serve immediately.

This recipe yields approximately 4 servings of cream of asparagus soup. For added nutrition and flavor, consider topping the soup with a garnish of croutons, fresh herbs, or a drizzle of olive oil before serving.

Health Benefits of Asparagus

In addition to being a tasty ingredient in cream of asparagus soup, asparagus offers a range of health benefits. For example, asparagus is high in antioxidants that help to protect your cells from damage and inflammation, reduce your risk of chronic diseases, and support healthy aging. Asparagus is also an excellent source of fiber, which promotes healthy digestion and may help to lower your risk of heart disease, obesity, and type 2 diabetes. Furthermore, asparagus contains high levels of vitamins and minerals that play essential roles in maintaining overall health, such as vitamins C, E, and K, folate, and potassium. By incorporating asparagus into your diet, you can help to support a wide range of bodily functions and keep your body running smoothly and efficiently.

Nutritional Value of Cream of Asparagus Soup

One cup of condensed cream of asparagus soup prepared with water contains approximately:

• 85 calories
• 5 grams of fat
• 6 grams of carbohydrates
• 1 gram of fiber
• 2 grams of protein
• 20% of your recommended daily value for vitamin A
• 8% of your recommended daily value for calcium
• 6% of your recommended daily value for iron
• 10% of your recommended daily value for vitamin C

However, keep in mind that the nutritional value of your soup may vary depending on the brand and any additional ingredients you use.

How to Make Cream of Asparagus Soup from Scratch

If you prefer to make your cream of asparagus soup from scratch, you can follow this recipe:

1. Wash and trim 1 pound of fresh asparagus, discarding any tough or woody ends. Cut the asparagus into 1-inch pieces.
2. In a large saucepan or Dutch oven, melt 4 tablespoons of butter over medium heat. Add 1 diced onion and 2 cloves of minced garlic and sauté until soft and translucent, approximately 5-7 minutes.
3. Add the asparagus to the pan and sauté for an additional 3-5 minutes, or until lightly browned.
4. Pour in 4 cups of chicken or vegetable broth and bring the mixture to a simmer. Cook until the asparagus is tender and easily pierced with a fork, approximately 15-20 minutes.
5. Remove the pan from the heat and use an immersion blender or transfer the mixture to a blender or food processor to puree until smooth.
6. Return the soup to the saucepan and stir in 1 cup of heavy cream. Heat the soup over low heat until warmed through. Season with salt and pepper to taste, and serve immediately.

This recipe yields approximately 6 servings of cream of asparagus soup. It can be easily doubled or halved depending on your needs.

Cream of Asparagus Soup Variations

While classic cream of asparagus soup is delicious on its own, there are many variations you can try to mix things up and add new flavors to your soup. Some ideas include:

• Adding a cup of cooked wild rice or quinoa to the soup for added texture and nutrition.
• Stirring in a cup of chopped spinach, kale, or Swiss chard for added greens.
• Substituting coconut milk for heavy cream to make the soup vegan-friendly.
• Topping the soup with a dollop of sour cream or crème fraiche before serving.

Don't be afraid to get creative and experiment with new flavors and ingredients!

Cream of Asparagus Soup Serving Suggestions

Cream of asparagus soup pairs well with a variety of side dishes and accompaniments. Some suggestions include:

• A slice of crusty bread or a crostini topped with goat cheese.
• A side salad of mixed greens and sliced vegetables dressed with vinaigrette.
• A cup of steamed or roasted vegetables, such as carrots, broccoli, or cauliflower.
• A protein source, such as grilled chicken, fish, or tofu.

By pairing your soup with a variety of other foods, you can create a well-rounded, satisfying meal that meets all of your nutritional needs.

Storage and Shelf Life of Cream of Asparagus Soup

Leftover cream of asparagus soup can be stored in an airtight container in the refrigerator for up to 3-4 days, or frozen for up to 2-3 months. To freeze your soup, first allow it to cool completely in the refrigerator. Once chilled, transfer the soup to a freezer-safe container, leaving at least 1 inch of space at the top to allow for expansion. The soup can be reheated in the microwave, on the stove, or in a slow cooker. When reheating your soup, be sure to stir it frequently and avoid overheating, as this can cause the cream to separate or the soup to become grainy.

Cream of Asparagus Soup FAQs

Here are some frequently asked questions about cream of asparagus soup:

• Can I use canned or frozen asparagus to make cream of asparagus soup?
• Yes, canned or frozen asparagus can be used to make cream of asparagus soup, but be sure to choose varieties that are low in sodium and free of any preservatives or additives.
• Can I use a different type of cream instead of heavy cream?
• Yes, you can use other types of cream, such as half-and-half or whole milk, but keep in mind that this may affect the texture and flavor of your soup.
• Can I make cream of asparagus soup ahead of time?
• Yes, cream of asparagus soup can be made ahead of time and reheated as needed. However, be sure to store it according to the guidelines listed above to ensure that it stays fresh and flavorful.

If you have any additional questions or concerns about making or storing cream of asparagus soup, consult a trusted recipe or nutrition expert for guidance.