Photo by: Becky Luigart-Stayner; Jan Gautro

Cream of Asparagus Soup

Garnish this delicious and creamy soup with thin asparagus spears for a graceful presentation. For a vegetarian version, use vegetable broth in place of chicken broth.

  • Yield: 4 servings (serving size: 1 cup)


  • 3 cups (1/2-inch) sliced asparagus (about 1 pound)
  • 2 cups fat-free, less-sodium chicken broth
  • 3/4 teaspoon fresh thyme, divided
  • 1 none bay leaf
  • 1 none garlic clove, crushed
  • 1 tablespoon all-purpose flour
  • 2 cups 1% low-fat milk
  • none Dash of ground nutmeg
  • 2 teaspoons butter
  • 3/4 teaspoon salt
  • 1/4 teaspoon grated lemon rind


Combine asparagus, broth, 1/2 teaspoon thyme, bay leaf, and garlic in a large saucepan over medium-high heat; bring to a boil. Reduce heat, cover, and simmer 10 minutes. Discard bay leaf. Place asparagus mixture in a blender; process until smooth.

Place flour in pan. Gradually add the milk, stirring with a whisk until blended. Add puréed asparagus and ground nutmeg; stir to combine. Bring to a boil. Reduce heat; simmer 5 minutes, stirring constantly. Remove from heat, and stir in 1/4 teaspoon thyme, butter, salt, and lemon rind.

Cream of Carrot Soup: Substitute 2 cups baby carrots for asparagus. Omit bay leaf. Yield 4 servings (serving size: 1 cup).

CALORIES 112 (28% from fat); FAT 3.5g (sat 2g, mono 0.8g, poly 0.2g); PROTEIN 6.7g; CARB 13.4g; FIBER 1.1g; CHOL 13mg; IRON 0.6mg; SODIUM 765mg; CALC 152mg

Cream of Leek Soup: Substitute 3 cups sliced leek for asparagus. Substitute 3/4 teaspoon rosemary for thyme. Omit bay leaf.

CALORIES 131 (23% from fat); FAT 3.4g (sat 2g, mono 0.8g, poly 0.2g); PROTEIN 7.3g; CARB 18.3g; FIBER 1.3g; CHOL 13mg; IRON 1.5mg; SODIUM 759mg; CALC 178mg

Nutritional Information

Amount per serving
  • Calories: 117none
  • Calories from fat: 27%
  • Fat: 3.5g
  • Saturated fat: 2g
  • Monounsaturated fat: 0.8g
  • Polyunsaturated fat: 0.2g
  • Protein: 8.9g
  • Carbohydrate: 14g
  • Fiber: 2.5g
  • Cholesterol: 13mg
  • Iron: 1.1mg
  • Sodium: 748mg
  • Calcium: 163mg

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Cream of Asparagus Soup Recipe