Saturday, April 28, 2012

Asparagus Leek and Parsley Soup

We had a warm spell in the middle of March here in Chicago and now we are back to reality. The weather "suddenly" turned cold again and makes one crave for some good old heart warming soup. So I actually tried a similar soup at an organic vegan breakfast place here in Chicago the other day and loved it. The menu listed asparagus, leeks and parsley. So based on these 3 key ingredients and my wonderful taste buds, I combined the key ingredients and recreated the deliciousness at home. And here's the result and it's definitely yummy! Savoury soup with a mild leek taste against the earthy flavor of asparagus and the fresh flavor of's a perfect partner for a piece of whole grain toast.

Ingredients (serves 5 to 6):
1. 1 lb fresh green asparagus, peeled and cut into 1-inch pieces
2. 1 lb fresh leeks, sliced, washed and drained
3. 1 small or medium russet potato, cut into 1-inch pieces
4. 1/2 cup chopped fresh parsley
5. 2 cups low sodium vegetable stock
6. 1 cup water
7. 2 teaspoon grapeseed oil
8. Salt and pepper to taste

1. Heat grapeseed oil in a soup pot and sweat leeks for a few minutes until soften but no browning.
2. Add potatoes and season with salt and pepper and cook for about 3 to 4 minutes.
3. Add vegetable stock and water, bring to boil. Then reduce to simmer and cover and cook until potatoes are tender. About 10 to 15 minutes.
4. Add asparagus and parsley and cook uncovered over simmer until asparagus soften. About another 10 to 15 minutes.
5. Transfer soup to a blender and blend until smooth.
6. Return soup to pot and season to taste over simmering heat.
7. Ready to serve warm!

Nutritional value of this recipe:
One serving of this recipe is only less than 100 calories but gives you 45%* of your daily required vitamin A, 37%* of your daily required vitamin C and 20%* of your daily required iron. And of course not forgetting the whopping almost 4 grams of fiber that comes along with a hearty bowl of soup. What can be better than that?

* based on a 2,000 calories a day diet

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