• Brittany Sparks

Asparagus & Mushroom Soup


This is an easy Spring soup recipe highlighting mushrooms and asparagus. It is quick, simple, and a nutritious dish to add to your table. Soups are a great way to add veggies to your plate. It changes it up a bit from the typical salad and steamed veggies.

Did you know you should be aiming for 9 to 11 servings of fruits and veggies daily? Fruit and vegetable servings are equivalent to ½ cup of fresh or cooked fruits and vegetables or ¼ cup dried fruits and vegetables. This is recommended by the 2015-2020 Dietary Guidelines for Americans. Eating more fruits and vegetables is associated with a lower risk of strokes, heart disease, cancer and helps you maintain a healthy weight.

I love the combination of flavors of mushrooms and asparagus. The earthiness of the mushrooms and bright flavors of the asparagus and lemon go great with one another.

This soup is blended to give it a creamy texture. However, I like to reserve the tips of the asparagus to add back into the soup after it is pureed to give it a little crunch. If you want a creamy soup just skip this step.

When you want to add some more veggies to your plate try this easy and nutritious asparagus and mushroom soup!

Asparagus & Mushroom Soup

Author: Brittany Sparks

Makes 11 (1 cup) Servings

Prep Time: 10 minutes

Cook Time: 25 minutes

Total Time: 35 minutes

Ingredients

  • 1 Tbsp Olive Oil

  • 3 to 4 Shallots, Diced (~6 Tbsp)

  • 6 Cups Button Mushrooms, Chopped (420 g)

  • 4 Cups Asparagus, Chopped into ½ inch pieces (~ 2 bunches)

  • 3 Cups Low Sodium Vegetable Broth

  • 2 Cups Water

  • 1 Tbsp Garlic Powder

  • 1 Tsp Salt

  • 1 Tsp Pepper

  • 1 Cup Fat-free Milk

  • 3 Tbsp All Purpose Flour

  • 3 Tbsp Lemon Juice (~ 1 Lemon)

Optional Garnishes:

  • Lemon Wedge or Zest

  • Parmesan Cheese

  • Red Pepper Flakes

  • Plain Yogurt

*Notes: For the asparagus I like to reserve some of the tips to add in at the end so I have some texture in my soup. However you can add them all in step 2 if you want the whole soup pureed.

Directions

  1. In a large pot heat the olive oil over medium heat. Add the shallots and mushrooms. Cook for about 6 minutes or until the mushrooms are reduced down.

  2. Add the asparagus, garlic powder, salt and pepper to the pot (reserve the tips to add later if you like, see notes). Cook for an additional 5 minutes over medium heat, stirring occasionally.

  3. Add in the flour and cook for 2 minutes. Add in the broth and water and allow the soup to come to a boil. Cook for 10 minutes.

  4. Using an immersion blender or food processor puree the soup.

  5. Once pureed add in the reserved asparagus tips, milk and lemon juice. Stir to combine and cook for an additional 5 minutes.

  6. Serve Immediately. Garnish with a sprinkle of Parmesan cheese, lemon wedge/zest, red pepper flakes or a dollop of plain yogurt.

Nutrition Facts

Per 1 Cup Serving:

Calories 61, Total Fat 1.4 g, Saturated Fat 0.2 g, Monounsaturated Fat 0.9 g, Polyunsaturated Fat 0.2 g, Sodium 265 mg, Total Carbohydrate 10 g, Dietary Fiber 1.8 g, Protein 4.5 g, Potassium 353 mg, Phosphorous 104 mg


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