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Asparagus Soup

This soup was such a lovely surprise. I was looking for something low-fat that would contribute to a soup and sandwich lunch and I think I found something that’s a lot more.

The original recipe I found calls for leeks and I forgot about them when I was making my grocery list so it had to go without. Frankly, I didn’t miss them at all. I made a few other tweaks with portions and ratios and the final product was so much better than my expectations it was pleasantly surprising.

The asparagus itself it a delicate flavor and I was almost afraid that it would be squashed by the tang of the sour cream and the sharp earthiness of the tarragon. But each flavor complimented the others so nicely that once it was pureed my six year old ate two servings of it and begged for more. Seriously.

The best part? Each serving has only 116 calories and 5 grams of fat. Low-fat, low-calorie, high in taste. My holy trinity… of the moment at least.

Asparagus Soup


  • 2 lbs asparagus, snapped and chopped
  • 1 tsp olive oil
  • 1 medium onion, diced
  • 1/4 cup flour
  • 5 cups chicken stock
  • 1/2 cup reduced fat sour cream
  • 1 tsp dried tarragon
  • 3 grinds black pepper


  • In a soup pot over medium heat cook down the onions until translucent and slightly browned.
  • Add in the asparagus and cook until softened.
  • Sprinkle the flour on top of the asparagus and the onion and stir to coat the vegetables. Allow it to cook for 2-3 minutes.
  • Add in the stock and stir to scrape up any bits that are stuck to the bottom of the pot.
  • Put the lid on the pot and simmer for 20 minutes.
  • Remove the soup from the heat and puree with an immersion blender.
  • One pureed add in the sour cream, tarragon, and pepper. Puree to combine.
  • Serve immediately or refrigerate for 3-4 days.

Preparation time: 5 minute(s)

Cooking time: 30 minute(s)

Diet tags: Low calorie, Reduced fat

Number of servings (yield): 4

Calories: 148

Fat: 5.8

Protein: 8