Leek, Asparagus and Herb Soup

Leek, Asparagus and Herb Soup
Fat 23%Carbs 57%Protein 20%
Percent Calories

1 serving of leek, asparagus and herb soup contains 157 Calories. The macronutrient breakdown is 57% carbs, 23% fat, and 20% protein. This is a good source of protein (15% of your Daily Value), potassium (12% of your Daily Value), and calcium (16% of your Daily Value).

Makes
6 servings
Prep Time
20 minutes
Cook Time
20 minutes

Ingredients

Directions

  1. Scrub and dice the potatoes, mince the garlic, trim and wash the leeks, and chop the asparagus, dill, and parsley.
  2. Heat the oil in a large saucepan over medium-low heat. Add the leeks and cook, stirring often, until softened but not browned, about 5 minutes. Add the garlic and cook, stirring, for 1 minute.
  3. Add the 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.
  4. Increase heat to medium-high and stir in the 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.
  5. Return the soup to the pan. Add the milk and bring to just below a simmer, stirring, over medium heat. Stir in the 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 Facts

For 1 serving of leek, asparagus and herb soup (326g)

NutrientValue%DV
Calories157
Fats4g 5%
Saturated fats1g 7%
Trans fats0.1g
Cholesterol7mg 2%
Sodium412mg 18%
Carbs23g 8%
Net carbs20g
Fiber3g 12%
Sugar8g
Protein8g
Calcium156mg 16%
Iron2mg 29%
Potassium570mg 12%
Vitamin D1μg 7%
Vitamins and Minerals
Alpha carotene6μg
Beta carotene741μg
Caffeine0mg
Choline36mg 7%
Copper0.2mg 22%
Fluoride3μg
Folate (B9)66μg 17%
Lycopene0μg
Magnesium43mg 10%
Manganese0.4mg 16%
Niacin1mg 9%
Pantothenic acid1mg 14%
Phosphorus172mg 25%
Retinol45μg
Riboflavin (B2)0.3mg 23%
Selenium5μg 9%
Theobromine0mg
Thiamine0.2mg 16%
Vitamin A IU1396IU
Vitamin A107μg 12%
Vitamin B121μg 22%
Vitamin B60.3mg 23%
Vitamin C23mg 26%
Vitamin D IU40IU
Vitamin D20μg
Vitamin D31μg
Vitamin E1mg 7%
Vitamin K62μg 52%
Zinc1mg 9%
Sugars
Sugar8g
Sucrose1g
Glucose1g
Fructose1g
Lactose4g
Maltose0g
Galactose0.1g
Starch9g
Fats
Saturated fats1g 7%
Monounsaturated fats2g
Polyunsaturated fats0.5g
Trans fats0.1g
Fatty Acids
Total omega 30g
Total omega 60g
Alpha Linolenic Acid (ALA)0g
Docosahexaenoic Acid (DHA)0g
Eicosapentaenoic Acid (EPA)0g
Docosapentaenoic Acid (DPA)0g
Amino Acids
Alanine0.3g
Arginine0.2g
Aspartic acid1g
Cystine0g
Glutamic acid1g
Glycine0.2g
Histidine0.1g
Hydroxyproline0g
Isoleucine0.2g
Leucine0.5g
Lysine0.4g
Methionine0.1g
Phenylalanine0.2g
Proline0.4g
Serine0.3g
Threonine0.3g
Tryptophan0g
Tyrosine0.2g
Valine0.4g

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