Cream of asparagus soup

Cream of asparagus soup is a good source of potassium, vitamins A and C, iron, folic acid, magnesium and selenium.

Preparation time: 30 min

Energy value of 145 kcal / 604 kJ

Ingredients:

2 cups potatoes, cleaned and diced
220 g fresh asparagus, sliced
1/2 cup chopped port
2 stalks of chopped celery
4 cups water
2 tablespoons butter
1/2 cup flour
1 1/2 cups low-fat milk
lemon peel
pepper

Preparation:

In a large pot place potatoes, asparagus, onions, celery and water. When a boil, reduce heat, cover and simmer for about 15 minutes. Stir in the butter.

In a small bowl, mix the flour and milk. Pour the mixture slowly into the pot of soup, stirring constantly. Increase heat and continue to stir until the broth thickens, around 5 minutes. Remove from the heat. Add the lemon zest and pepper for taste.

Nutritional values ​​per person:

145 calories
12 mg cholesterol
6 g protein
71 mg of sodium
carbohydrates 23 g
fiber 3 g
total fat 4 g
potassium 503 mg
saturated fat 2 g
calcium 81 mg
monounsaturated fat 2 g

Photo by Kent Wang CC BY