Your Recipe

Cream of Asparagus Soup

Ingrédient Quantité Calories
Asperges 250g 50kcal
Oignons 150g 60kcal
Crème à fouetter 60g 204kcal
Bouillon de poulet 249g 665kcal
Ail 6g 9kcal
Beurre, salé 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.

Valeurs nutritives
Taille des portions 182 g | ml
Quantité par portion 272
1140
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 17g 22%
Gras saturés 7.4g 37%
Sodium 14892mg 647%
Total des glucides 18g 7%
Fibres alimentaires 2g 7%
Sucre 14g
Protéine 13g 25%
Vitamine D 0.2mcg 1%
Calcium 153mg 12%
Fer 2.1mg 12%
Potassium 394mg 8%
* Le pourcentage de la valeur quotidienne (VQ) vous indique la quantité d'un nutriment contenu dans une portion d'aliment dans le cadre d'un régime quotidien. On utilise 2000 calories par jour pour les conseils généraux en matière de nutrition.
Vitamines
nutriment Quantité DV
Vitamine A 109.682 mcg 12%
Thiamine [B1] 0.175 mg 15%
Riboflavine [B2] 0.397 mg 31%
Niacine [B3] 2.208 mg 14%
Acide pantothénique [B5] 0.678 mg 14%
Vitamine B6 0.188 mg 11%
Cobalamine [B12] 0.217 mcg 0%
Floate [B9] 60.297 mcg 0%
Vitamine C 7.518 mg 8%
Vitamine D 0.24 mcg 1%
Vitamine E 1.222 mg 8%
Vitamine K 26.904 mcg 22%
Bétaïne 0.423 mg 0%
Choline 87.41 mg 16%
Carbohydrates
nutriment Quantité DV
Total des glucides 18.1 g 7%
Sugars 14.1 g 28%
Fibres alimentaires 2 g 7%
Carbohydrate 18.1 g 0%
Glucides nets 4g
acides aminés
nutriment Quantité DV
Alanine 0.096 g 0%
Arginine 0.116 g 0%
Acide aspartique 0.393 g 0%
Cystéine 0.024 g 0%
Acide glutamique 0.347 g 0%
Glycine 0.047 g 0%
Histidine 0.048 g 0%
Isoleucine 0.079 g 0%
Leucine 0.132 g 0%
Lysine 0.105 g 0%
Méthionine 0.032 g 0%
Phénylalanine 0.08 g 0%
Proline 0.099 g 0%
Sérine 0.093 g 0%
Thréonine 0.083 g 0%
Tryptophane 0.033 g 0%
Tyrosine 0.061 g 0%
Valine 0.112 g 0%
Minéraux
nutriment Quantité DV
Calcium 153.5 mg 12%
Cuivre 0.14 mg 16%
Fluorure 0.96 mcg 0%
Fer 2.1 mg 12%
Magnésium 48.86 mg 12%
Manganèse 0.27 mg 12%
Phosphore 158.56 mg 13%
Potassium 394.47 mg 8%
Sélénium 19.75 mcg 36%
Sodium 14892.07 mg 647%
Zinc 0.51 mg 5%
autres
nutriment Quantité DV
Eau 103.202 g 0%
Cendres 31.298 g 0%