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Fresh Asparagus Soup

Prep time 15 mins
Cook time 25 mins
Stand time 10 mins
Yield Makes 4 servings (serving size: 1 1/4 cups soup and 5 tsp. sour cream mixture)

Ingredients

  • 1 pound fresh asparagus
  • 2 cups low-sodium fat-free chicken broth
  • 1/2 cup chopped onion
  • 1 garlic clove, chopped
  • 3/4 teaspoon fresh thyme, divided
  • 1 tablespoon all-purpose flour
  • 2 cups 1% low-fat milk
  • 2 teaspoons butter
  • 1/2 teaspoon salt
  • 1/2 teaspoon grated lemon rind, divided
  • 1/2 cup reduced-fat sour cream
  • 1 tablespoon fresh lemon juice
  • Garnish: fresh thyme sprig

Nutrition Information

  • calories 163
  • caloriesfromfat 0.0 %
  • fat 6.1 g
  • satfat 3.8 g
  • monofat 1.2 g
  • polyfat 0.4 g
  • protein 10.4 g
  • carbohydrate 19.8 g
  • fiber 2.8 g
  • cholesterol 20 mg
  • iron 2.9 mg
  • sodium 439 mg
  • calcium 190 mg

How to Make It

  1. Snap off and discard tough ends of asparagus. Cut into 2-inch pieces.

  2. Combine asparagus, broth, onion, garlic, and 1/2 tsp. thyme in a large saucepan over medium-high heat; bring to a boil. Reduce heat to medium-low; cover and simmer 10 minutes. Remove from heat; let stand 10 minutes. Process asparagus mixture, in batches, in a blender or food processor until smooth. Return to pan.

  3. Whisk together flour and milk until smooth. Gradually add flour mixture to asparagus mixture, whisking until blended. Bring to a boil, stirring constantly. Reduce heat; simmer, stirring constantly, 5 minutes. Remove from heat; stir in butter, salt, 1/4 tsp. lemon rind, and remaining 1/4 tsp. thyme.

  4. Combine sour cream, lemon juice, and remaining 1/4 tsp. lemon rind. Top each serving with about 5 tsp. sour cream mixture. Garnish, if desired.

  5. Note: Freeze soup after Step 3 for up to 1 month. When ready to serve, thaw, reheat, and continue with Step