Leek, Asparagus and Herb Soup
Author: Meals Matter, Eating Well Recipe by: Marcy Goldman
Recipe type: Soups and Stews
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 still retaining their bright color. Make ahead.
- 1 tablespoon extra-virgin olive oil
- 2 medium leeks, trimmed, washed and finely chopped (1½ cups)
- 2 cloves garlic, minced
- ½ pound new potatoes, scrubbed and diced (about 1⅔ cups)
- 2 cups reduced-sodium chicken broth or vegetable broth
- 1 pound fresh asparagus, trimmed and cut into ½-inch pieces (1½-2 cups)
- ⅔ cup snow peas or sugar snap peas, stemmed and cut into ½-inch dice
- 3 tablespoon chopped fresh chives, divided
- 2 tablespoon chopped fresh flat-leaf parsley
- 1 tablespoon chopped fresh dill
- 2 teaspoon chopped fresh chervil or flat-leaf parsley, plus sprigs for garnish
- 2 cups 1% milk
- 1 tablespoon fresh lemon juice
- ¼ teaspoon salt, or to taste
- Freshly ground pepper to taste
- ⅓ cup low-fat plain yogurt
- 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.
- 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.
- 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.)
- Return the soup to the saucepan. 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).
Calories: 133 Fat: 4g Saturated fat: 1g Carbohydrates: 18g Sodium: 195mg Fiber: 2g Protein: 7g