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RECIPES


Leek, Asparagus & Herb Soup

From EatingWell Magazine Spring 2003 -- Subscribe Now!
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NUTRITION PROFILE:
Low Calorie | Low Carb | Low Sodium | Low Cholesterol | Low Sat Fat | Heart Healthy | Healthy Weight

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.

Makes 6 servings, about 1 cup each

ACTIVE TIME: 25 minutes

TOTAL TIME: 40 minutes

EASE OF PREPARATION: Moderate

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

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).

NUTRITION INFORMATION: Per serving: 132 calories; 4 g fat (1 g sat, 2 g mono); 7 mg cholesterol; 18 g carbohydrate; 7 g protein; 2 g fiber; 195 mg sodium.

Nutrition bonus: Vitamin C (33% daily value).

TIP: 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.

MAKE AHEAD TIP: Prepare through Step 3. Cover and refrigerate for up to 8 hours.

Leek, Asparagus & Herb Soup - another healthy recipe from EatingWell


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USER COMMENTS — Add Your Comment

The flavor of the soup was pretty good, although I don't think i blended the soup up enough. Also, I didn't use the leeks, that may have made it thinner. Problem was solved when I stirred in some extra yogurt. Very good with multi-grain crackers.

Maureen, Peculiar, MO

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