In my search for Healthy Easter Recipes, I came across this amazing-looking Leek and Asparagus soup at www.lifescript.com . There are quite a few steps, but with a prep time of only 40 minutes, I think it’s doable in a rush too. Happy Easter!
Preparation time: 40 minutes
1 tablespoon 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 10 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
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, 10-15 minutes.
3. Increase heat to medium-high and stir in asparagus and peas; simmer, covered, stirring 2-3 times, until just tender, 3-4 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 puréeing 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).
4 g fat (1 g sat, 2 g mono)
7 mg cholesterol
17 g carbohydrate
7 g protein
2 g fiber
196 mg sodium
Nutrition Bonus: vitamin C (33% Daily Value)