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Leek, Asparagus & Herb Soup

Spring 2003, The Essential EatingWell Cookbook (2004)

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Like a bouquet of fresh vegetables, this light but soothing soup is just the thing on a cool spring evening. It is important to cut the green vegetables into small pieces so they cook quickly, while retaining their bright color.



READER'S COMMENT:
"I was thrown by that 10 cups of potatoes also. Just assumed it meant 1 though. I like my soup with a bit more body, so I kept the asparagus tips intact and added them after pureeing the soup. I also used skim milk, and it turned out...
Leek, Asparagus & Herb Soup Recipe

Makes: 6 servings, about 1 cup each

Active Time:

Total Time:

Ingredients

  • 1 tablespoon extra-virgin olive oil
  • 2 medium leeks, trimmed, washed and finely chopped (1 1/2 cups)
  • 2 cloves garlic, minced
  • 1/2 pound new potatoes, scrubbed and diced (about 1 2/3 cups)
  • 2 cups reduced-sodium chicken broth, or vegetable broth
  • 1 pound fresh asparagus, trimmed and cut into 1/2-inch pieces (1 1/2-2 cups)
  • 2/3 cup snow peas, or sugar snap peas, stemmed and cut into 1/2-inch dice
  • 3 tablespoons chopped fresh chives, divided
  • 2 tablespoons chopped fresh flat-leaf parsley
  • 1 tablespoon chopped fresh dill
  • 2 teaspoons chopped fresh chervil, (see Ingredient note) or flat-leaf parsley, plus sprigs for garnish
  • 2 cups 1% milk
  • 1 tablespoon lemon juice
  • 1/4 teaspoon salt, or to taste
  • Freshly ground pepper, to taste
  • 1/3 cup low-fat plain yogurt, for garnish

Preparation

  1. Heat oil in a large saucepan over medium-low heat. Add leeks and cook, stirring often, until softened but not browned, about 5 minutes. Add garlic and cook, stirring, for 1 minute.
  2. Add potatoes and broth; bring to a simmer over medium-high heat. Cover and reduce heat to medium-low. Simmer, stirring occasionally, until the potatoes are tender, 10 to 15 minutes.
  3. Increase heat to medium-high and stir in asparagus and peas; simmer, covered, stirring 2 or 3 times, until just tender, 3 to 4 minutes. Remove from heat; stir in 1 tablespoon chives, parsley, dill and chopped chervil (or parsley). Transfer the soup to a blender and blend until smooth. (Use caution when pureeing hot liquids.)
  4. Return the soup to the pan. Add milk and bring to just below a simmer, stirring, over medium heat. Stir in lemon juice, salt and pepper. Ladle into soup bowls. Garnish each serving with a dollop of yogurt, a sprinkling of the remaining chopped chives and a sprig of chervil (or parsley).

Tips & Notes

  • Make Ahead Tip: Prepare through Step 3. Cover and refrigerate for up to 8 hours.
  • Ingredient Note: Chervil (from the Greek for "herb of rejoicing") has a mild flavor between those of parsley and anise. It doesn't dry well, so is best used fresh.

Nutrition

Per serving: 132 calories; 4 g fat (1 g sat, 2 g mono); 7 mg cholesterol; 17 g carbohydrates; 0 g added sugars; 7 g protein; 2 g fiber; 196 mg sodium; 302 mg potassium.

Nutrition Bonus: 21 mg vitamin c (33% dv).

Carbohydrate Servings: 1

Exchanges: 1/2 starch, 1/2 reduced-fat milk, 1 vegetable, 1/2 fat


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