Your Recipe

Cream of Asparagus Soup

Zutat  Menge  Kalorien 
Spargel 250g 50kcal
Zwiebeln 150g 60kcal
Sahne schwere Schlagsahne 60g 204kcal
Bouillon/Hühnerbrühe 249g 665kcal
Knoblauch 6g 9kcal
Butter, gesalzen 14.2g 102kcal

Recipe Tags:

OMAD

Recipe Tags:

Soup

Recipe Instructions:

Ingredients:
• 1 bunch of asparagus
• 1 tablespoon butter or ghee
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 cup chicken or vegetable broth
• 1/2 cup heavy cream
• Salt and pepper to taste
Instructions:
1. Wash and trim the asparagus. Cut the asparagus spears into 1-inch pieces, reserving the tips for later.
2. Heat the butter or ghee in a large pot over medium heat. Add the chopped onion and cook until softened about 5 minutes.
3. Add the garlic and cook for an additional minute, until fragrant.
4. Add the asparagus stalks (not the tips) to the pot and cook for 2-3 minutes, until slightly softened.
5. Pour in the chicken or vegetable broth and bring to a boil.
6. Reduce heat to low and simmer for 10 minutes, or until the asparagus is tender.
7. Remove the pot from the heat and let the soup cool slightly.
8. Using an immersion blender or a regular blender, puree the soup until smooth. You can adjust the consistency of the soup by adding more broth or cream as desired.
9. Return the soup to the pot and stir in the heavy cream. Season with salt and pepper to taste.
10. Gently fold in the reserved asparagus tips and heat through for an additional minute or two.
11. Serve immediately.
Tips:
• For a richer flavor, you can roast the asparagus in the oven before adding it to the soup. Simply toss the asparagus with olive oil, salt, and pepper, and roast at 400 degrees Fahrenheit for 10-15 minutes, or until tender.
• If you don't have heavy cream, you can use coconut milk or cashew cream instead.
• To make the soup vegan, use vegetable broth and vegan butter or ghee.

Nährwertangaben 
Portionsgröße  182 g | ml
Menge pro Portion  272
1140
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 17g 22%
Gesättigte Fettsäuren  7.4g 37%
Natrium 14892mg 647%
Gesamte Kohlenhydrate  18g 7%
Ballaststoffe  2g 7%
Zucker  14g
Protein  13g 25%
Vitamin D 0.2mcg 1%
Kalzium 153mg 12%
Eisen  2.1mg 12%
Kalium 394mg 8%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
Vitamin
Nährstoff Menge  DV
Vitamin A 109.682 mcg 12%
Thiamin [B1] 0.175 mg 15%
Riboflavin [B2] 0.397 mg 31%
Niacin [B3] 2.208 mg 14%
Pantothensäure [B5] 0.678 mg 14%
Vitamin B6 0.188 mg 11%
Cobalamin [B12] 0.217 mcg 0%
Folat [B9] 60.297 mcg 0%
Vitamin C 7.518 mg 8%
Vitamin D 0.24 mcg 1%
Vitamin E 1.222 mg 8%
Vitamin K 26.904 mcg 22%
Betain 0.423 mg 0%
Cholin 87.41 mg 16%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  18.1 g 7%
Sugars 14.1 g 28%
Ballaststoffe  2 g 7%
Carbohydrate 18.1 g 0%
Netto-Kohlenhydrate 4g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.096 g 0%
Arginin 0.116 g 0%
Asparaginsäure 0.393 g 0%
Cystein 0.024 g 0%
Glutaminsäure 0.347 g 0%
Glycin 0.047 g 0%
Histidin 0.048 g 0%
Isoleucin 0.079 g 0%
Leucin 0.132 g 0%
Lysin 0.105 g 0%
Methionin 0.032 g 0%
Phenylalanin 0.08 g 0%
Prolin 0.099 g 0%
Serin 0.093 g 0%
Threonin 0.083 g 0%
Tryptophan 0.033 g 0%
Tyrosin 0.061 g 0%
Valin 0.112 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 153.5 mg 12%
Kupfer 0.14 mg 16%
Fluorid 0.96 mcg 0%
Eisen  2.1 mg 12%
Magnesium 48.86 mg 12%
Mangan 0.27 mg 12%
Phosphor 158.56 mg 13%
Kalium 394.47 mg 8%
Selen 19.75 mcg 36%
Natrium 14892.07 mg 647%
Zink 0.51 mg 5%
andere
Nährstoff Menge  DV
Wasser 103.202 g 0%
Asche 31.298 g 0%