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Creamy Asparagus Sunchoke Soup

Low cal and vegan, this creamy soup is a great starter before dinner!

Prep Time
30 mins
Cook Time
30 mins
Total Time
1 hr
Servings: 4
Calories: 135 kcal
Course: Appetizer , Soup
Cuisine: American

Ingredients

  • 1 pound asparagus
  • 1 large white potato I used Yukon Gold, peeled and cut into 1/2" dice ~ 1 1/2 cups diced potato
  • ½ pound sunchokes peeled and cut into 1/2" dice
  • 2 large shallots peeled and sliced
  • 2 tablespoons olive oil plus more for drizzling
  • 3 cups low sodium vegetable broth
  • ¾ teaspoon kosher salt divided
  • ⅛ teaspoon white pepper
  • microgreens for garnish, optional

Instructions

    Cup of Yum
  1. Slice off the pretty tips of the asparagus about 1 - 1 1/2 inches long and reserve. Trim the woody ends of the asparagus and discard. Cut the remaining spears into 1" pieces and set aside.
  2. In a large saucepan, heat the olive oil over medium heat and add the shallots and 1/4 teaspoon salt. Cook until the shallots soften and become translucent - do not brown the shallots.
  3. Add the asparagus, potato and sun chokes to the shallots. Add vegetable broth, cover and bring just to a boil. Turn down the heat to simmer and cook for 20 minutes until vegetables are tender.
  4. Meanwhile, in a small saucepan, bring a cup of water to a boil. Prepare an ice bath by adding 1 cup of ice and 1 cup water into a bowl and set aside.
  5. Add the asparagus tips to the boiling water and cook for 1-2 minutes until just tender. Use a slotted spoon or spider to transfer the asparagus tips from the boiling water to the ice bath to shock them and stop the cooking. Set aside until ready to serve.
  6. When the potatoes, asparagus and sun chokes are tender, transfer the vegetables and broth to a blender and puree until smooth. Season with the kosher salt and pepper.
  7. To serve, ladle the soup into bowls and swirl a teaspoon of olive oil over each bowl. Divide the asparagus tips among the bowls and float them in the soup. Top with a pinch of microgreens if desired.

Nutrition Information

Calories 135kcal (7%) Carbohydrates 16g (5%) Protein 3g (6%) Fat 7g (11%) Saturated Fat 1g (5%) Sodium 1145mg (48%) Potassium 472mg (13%) Fiber 3g (12%) Sugar 9g (18%) Vitamin A 1235IU (25%) Vitamin C 8.6mg (10%) Calcium 35mg (4%) Iron 4.4mg (24%)

Nutrition Facts

Serving: 4Serving

Amount Per Serving

Calories 135

% Daily Value*

Calories 135kcal 7%
Carbohydrates 16g 5%
Protein 3g 6%
Fat 7g 11%
Saturated Fat 1g 5%
Sodium 1145mg 48%
Potassium 472mg 10%
Fiber 3g 12%
Sugar 9g 18%
Vitamin A 1235IU 25%
Vitamin C 8.6mg 10%
Calcium 35mg 4%
Iron 4.4mg 24%

* Percent Daily Values are based on a 2,000 calorie diet.