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0,8 pas
|
Nutritional value |
|
|---|---|
| Calories 165 kcal | |
| Fat 4.4 g | 6 % |
| Saturated 1 g | 5 % |
| + trans 0 g | |
| Polyunsaturated 0.5 g |
|
| Omega 6 0.35 g | |
| Omega 3 0.03 g | |
| Monounsaturated 2.7 g |
|
| Cholesterol 3 mg | 10 % |
| Sodium 127 mg | 5 % |
| Potassium 819 mg | 24 % |
| Carbohydrate 25 g | |
| Fibre 4.5 g | 16 % |
| Sugars 8 g | 8 % |
| Protein 8.5 g | |
| Vitamin A 88 RE | 10 % |
| Vitamin C 23 mg | 26 % |
| Calcium 135 mg | 10 % |
| Iron 3.6 mg | 20 % |
| Phosphorus 220 mg | 18 % |
YIELD: 4 bowls
PREP TIME: 15 min
COOK TIME: 25-27 min
DIFFICULTY: easy
Ingredients
- 1 tbsp olive oil
- 1 medium onion, chopped
- 500 g (1 lb) asparagus, trimmed and cut into small pieces (about 4 cups)
- 315 g (2 cups) potatoes or 280 g if sweet potatoes*, peeled and diced
- 750 ml (3 cups) chicken or vegetable broth, ideally no salt added
- 250 ml (1 cup) milk or unsweetened soy beverage
- Salt and pepper from the mill
- 1 pinch cumin
*Green H.A.S. if sweet potato
Preparation
In a saucepan, over medium heat, heat the oil and sauté the onion and asparagus for 5 to 7 minutes, stirring frequently. Reserve a few asparagus tips for garnish.
Add the potatoes, broth and milk. Season.
Bring to a boil, cover and simmer for 20 minutes.
Using an immersion blender, purée the mixture into a soup.
Serve and garnish with the reserved asparagus tips. Croutons, prosciutto or crumbled bacon can also be added for a more pronounced taste.
Enjoy!
« If you feel guilty about eating your favorite foods or that the content of calories, fat, carbohydrates, sodium, etc. is your only criteria for choosing a recipe, do not hesitate to consult a dietitian. Our dietitians will help you develop a healthy relationship with food.
Eat what you love! »
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