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Rewarding for you and us Defeat Diabetes Foundation Defeat Diabetes
Foundation 150 153rd Ave, Suite 300 Madeira Beach, FL 33708 |
Leek, Asparagus & Herb Soup
Source: Meals Matter, EatingWell 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.
Ingredients 1 tbsp 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 tbsp Chopped fresh chives, divided
2 tbsp Chopped fresh flat-leaf parsley 1 tbsp Chopped fresh dill
2 tsp Chopped fresh chervil or flat-leaf parsley, plus sprigs for garnish 2 cups 1% milk
1 tbsp Fresh lemon juice 1/4 tsp Salt, or to taste
Freshly ground pepper to taste 1/3 cup Low-fat plain yogurt
Preparation 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 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). Cook's Notes To make ahead: Prepare the soup through Step 3. Cover and refrigerate for up to 8 hours. Reprinted with permission of EatingWell, The Magazine of Food & Health Recipe Details
Total Preparation Time: Less than 15 minutes
Actual Cooking Time: 15 to 30 minutes Number of Servings: 6 Origin: Mediterranean & Mid-Eastern Special Features: Make Ahead Vegetarian Meal Type: Soups & Stews Nutrient Information Calories: 133 Total Fat: 4 g Saturated Fat: 1 g Carbohydrates: 18 g Protein: 7 g Sodium: 195 mg Fiber: 2 g |
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