Leek & Asparagus & Herb Soup - 18g Carbs, 2g Fiber
From Eating Well Magazine
NUTRITION PROFILE:
Low Calorie | Low Carb | Low Sodium | Low Cholesterol | Low Sat
Fat | Heart Healthy | Healthy Weight
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.
Makes 6 servings, about 1 cup each
ACTIVE TIME: 25 minutes
TOTAL TIME: 40 minutes
EASE OF PREPARATION: Moderate
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
1. 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.
2. 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.
3. 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.)
4. 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).
Nutrition per Serving:
132 Calories, 4g Fat (1g Sat, 2g Mono), 7mg Cholesterol,
18g Carbs, 7g Protein, 2g Fiber, 195mg Sodium
Nutrition bonus: 21 mg vitamin c (33% dv)
TIP: 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.
MAKE AHEAD TIP:
Prepare through Step 3. Cover and refrigerate for up to 8 hours.