Low-Carb Cream of Asparagus Soup

Asparagus.

I can never decide what to think about asparagus. I want to love it and I buy those pretty little green spears from the market excitedly, until I remember that generally they disappoint me.

I can eat them smothered in hollandaise, or wrapped in bacon, but I kind of feel like if I have to hide them under layers of something else, it’s not really enjoying them. You know?

BUT. This soup is a different kettle of fish… or pot of soup. Creamy and lush with a delicate flavour, there’s no hiding about it. The chicken stock brings out a sweet depth to the asparagus and the cream gives it a wonderful richness.

Go on. Even if you’re not always a fan of asparagus, give this one a try.

Preparation time

Hands-on:    10 minutes
Overall:     20 minutes

Nutritional values (per serving, 1 ⅔ cup/ 380 ml)

Total Carbs	7.7	grams
Fiber	3	grams
Net Carbs	4.8	grams
Protein	8.7	grams
Fat	32.3	grams
of which Saturated	17.6	grams
Energy	350	kcal
Magnesium	34	mg (8% RDA)
Potassium	597	mg (30% EMR)

Macronutrient ratio: Calories from carbs (6%), protein (10%), fat (84%)

Ingredients (makes 4 servings)

• 500 g fresh asparagus spears (1.1 lb)
• 1 small brown onion, finely chopped (70 g/ 2.5 oz)
• 2 tbsp butter or ghee (28 g/ 1 oz)
• 1 garlic clove, finely chopped
• 4 cups good quality chicken stock or chicken bone broth (960 ml)
• ¾ cup heavy cream or coconut cream (180 ml/ 6 fl oz)
• sea salt and pepper to taste
• 4 tsp xtra virgin olive oil for serving (20 ml)

Instructions

1. Trim any woody stems from the asparagus by cutting the tough ends off and then very carefully peeling the remaining stem sections with a vegetable peeler, if necessary.
2. Melt butter in a saucepan over medium heat until all melted. Add onions and garlic and cook gently for a few minutes.
3. Chop the asparagus into small pieces and add to the pot. Add chicken stock and increase heat to high.
4. Cook for a couple of minutes, or until asparagus is just tender but not soggy.
5. Remove from heat and use an immersion blender to blend until smooth. A standard blender will also do the trick.
6. I like to then pass it through a fine mesh sieve to make the soup extra smooth and silky. Trust me, it’s worth the extra effort.
7. Return strained soup to your saucepan and add cream, salt and pepper.
8. Heat gently until hot, but not boiling (or let it cool down and store in the fridge for up to 4 days). Just before serving, drizzle some olive oil on top of the plated soup to serve. Enjoy!

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