Healthy Recipes - Leek, Asparagus & Herb Soup

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Leek, Asparagus & Herb Soup

By Marcy Goldman & EW

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.

Servings: 6 servings, about 1 cup each
Total Time: 40 minutes
Ease of Preparation: Moderate
Cuisine: American
Health: Low Calorie, Low Carb, Low Sat Fat, Low Cholesterol, Low Sodium, Heart Healthy, Healthy Weight

Ingredients:

1 tablespoon extra-virgin olive oil
2 each medium leeks , trimmed, washed and finely chopped (1 1/2 cups)
2 cloves garlic , minced
1/2 pound new potatoes , scrubbed and diced (about 1O 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 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

Steps:

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: (Per serving)

Calories - 132
Carbohydrates - 18
Fat - 4
Saturated Fat - 1
Monounsaturated Fat - 2
Protein - 7
Cholesterol - 7
Dietary Fiber - 2
Potassium - 0
Sodium - 195
Nutrition Bonus - 21 mg vitamin c (33% dv).

Prepare through Step 3. Cover and refrigerate for up to 8 hours.

Related Links:

• Fresh Corn & Red Pepper Bisque
• EatingWell Recipe Collections

EatingWell

This news arrived on: 05/29/2007

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