Leek Asparagus & Herb Soup - 17g Carbs, 2g Fiber, 0g Added Sugar
From: EatingWell Spring 2003, The Essential EatingWell Cookbook (2004)
Like a bouquet of fresh vegetables, this light but soothing soup is just the thing on a cool spring evening. It is important to cut the green vegetables into small pieces so they cook quickly, while retaining their bright color.
Nutrition Profile - - Diabetes appropriate | Low calorie | Low carbohydrate | Low cholesterol | Low saturated fat | Low sodium | Heart healthy | Healthy weight | Gluten free
Active Time: 25 min
Total Time: 40 min
Servings: 6
Serving Size: about 1 cup each
1 Tbsp extra-virgin olive oil
2 medium leeks, trimmed, washed and finely chopped (1 1/2 cups)
2 cloves garlic, minced
1/2 lb new potatoes, scrubbed and diced (about 1 2/3 cups)
2 cups reduced-sodium chicken broth, or vegetable broth
1 lb fresh asparagus, trimmed and cut into 1/2-inch pieces (1 1/2-2 cups)
2/3 cup snow peas, or sugar snap peas, stemmed and cut into 1/2-inch dice
3 Tbsp chopped fresh chives, divided
2 Tbsp chopped fresh flat-leaf parsley
1 Tbsp chopped fresh dill
2 tsp chopped fresh chervil, (see Ingredient note) or flat-leaf parsley, plus sprigs for garnish
2 cups 1% milk
1 Tbsp lemon juice
1/4 tsp salt, or to taste
Freshly ground pepper, to taste
1/3 cup low-fat plain yogurt, for garnish
Heat oil in a large saucepan over medium-low heat. Add leeks and cook, stirring often, until softened but not browned, about 5 minutes. Add garlic and cook, stirring, for 1 minute.
Add potatoes and broth; bring to a simmer over medium-high heat. Cover and reduce heat to medium-low. Simmer, stirring occasionally, until the potatoes are tender, 10 to 15 minutes.
Increase heat to medium-high and stir in asparagus and peas; simmer, covered, stirring 2 or 3 times, until just tender, 3 to 4 minutes. Remove from heat; stir in 1 tablespoon chives, parsley, dill and chopped chervil (or parsley). Transfer the soup to a blender and blend until smooth. (Use caution when pureeing hot liquids.)
Return the soup to the pan. Add milk and bring to just below a simmer, stirring, over medium heat. Stir in lemon juice, salt and pepper. Ladle into soup bowls. Garnish each serving with a dollop of yogurt, a sprinkling of the remaining chopped chives and a sprig of chervil (or parsley).
Tips & Notes
Make Ahead Tip: Prepare through Step 3. Cover and refrigerate for up to 8 hours.
Ingredient Note: Chervil (from the Greek for "herb of rejoicing") has a mild flavor between those of parsley and anise. It doesn't dry well, so is best used fresh.
Servings: 6
Serving Size: about 1 cup each
Nutrition per Serving: 132 Calories, 4g Fat, 1g Sat, 2g Mono, 7mg Cholesterol, 7g Protein, 17g Carbs, 2g Fiber, 0g Added Sugars, 196mg Sodium, 302mg Potassium
Nutrition Bonus: 21 mg vitamin c (33% dv).
Carbohydrate Servings: 1
Exchanges: 1/2 starch, 1/2 reduced-fat milk, 1 vegetable, 1/2 fat
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