Creamed asparagus soup

Recipe Information

Ingredients

• 2 cups potatoes, peeled and diced

• 1/2 pound fresh asparagus, cut into 1/4-inch pieces

• 1/2 cup onion, chopped

• 2 stalks celery, chopped

• 4 cups water 

• 2 tablespoons butter 

• 1/2 cup whole-wheat (whole-meal) flour 

• 1 1/2 cups fat-free milk 

• Lemon zest, to taste

• Cracked black pepper, to taste

Directions

• Add the first five ingredients (potatoes through water) to a large soup pot, and place over high heat. When the water begins to boil, reduce the heat and cover the pot. Allow the ingredients to simmer for 15 minutes or until the vegetables soften, then add the butter and stir well to combine.

• Whisk the flour and milk together in a small bowl, pour into a soup pot, slowly, and then make sure to stir continuously. Increase the heat to medium high, continuing to stir for approximately 5 minutes until the soup thickens. Remove from the heat, and season to taste with the lemon zest and black pepper. Add the soup to warmed bowls and serve.

Nutrition (per serving)

• Calories: 145 cal

• Total fat: 4g

• Saturated fat: 2g

• Monounsaturated fat: 2g

• Cholesterol: 12mg

• Sodium: 71mg

• Potassium: 503mg

• Carbohydrate: 23g

• Fiber: 3g

• Protein: 6g

• Calcium: 81mg