Rather than tossing your potato peels, asparagus stalks and leek tops, cook them down into this soup instead. Once tender, they'll blend right in. Plus, they contain prebiotic fiber to help feed the good bugs in your gut. We reserve the asparagus tips to pan-fry with peas for a bright green garnish.

EatingWell.com, April 2022


Credit: Charlotte & Johnny Autry

Recipe Summary

25 mins
40 mins


Ingredient Checklist


Instructions Checklist
  • Heat 2 tablespoons oil in a large pot over medium-low heat. Add leek and cook, stirring occasionally, until tender and starting to brown, 8 to 10 minutes. Sprinkle with 1/4 teaspoon each salt and pepper.

  • Meanwhile, cut off the tips of asparagus spears and set aside. Chop the stalks. Add the asparagus stalks, potatoes, broth and milk to the pot and bring to a simmer. Cook at a low simmer, covered, until the potatoes are tender, 15 to 20 minutes.

  • Heat the remaining 1 tablespoon oil in a medium skillet over medium-high heat. Add the asparagus tips and peas and cook, stirring occasionally, until just starting to brown, about 4 minutes. Add garlic and cook, stirring, until fragrant, about 1 minute. Remove from heat and sprinkle with the remaining 1/4 teaspoon each salt and pepper. Cover to keep warm.

  • Puree the soup with an immersion blender or in batches in a regular blender until smooth. (Use caution when blending hot liquids.) Serve topped with the peas and asparagus.

Nutrition Facts

2 cups
407 calories; protein 12g; carbohydrates 62g; dietary fiber 9g; sugars 15g; fat 15g; saturated fat 4g; mono fat 9g; poly fat 2g; cholesterol 12mg; vitamin a iu 3915IU; vitamin b3 niacin 2mg; vitamin b12 1mcg; vitamin c 29mg; vitamin d iu 62IU; vitamin e iu 6IU; folate 147mg; vitamin k 106mg; sodium 506mg; calcium 371mg; iron 7mg; magnesium 64mg; phosphorus 216mg; potassium 623mg; zinc 1mg; omega 6 fatty acid 1g; niacin equivalents 4mg; selenium 9mcg.