Creamy Asparagus Broccoli Soup
Powerful Health Benefits of Asparagus
LISA GRENTZ, MS, RDN, CD/LDN, FAND
In addition to being delicious, asparagus spears are packed with dietary fiber, vitamins A, C, E, K, and B6, and minerals like folate, iron, copper, and calcium. This power vegetable offers a variety of health benefits such as:
Aids digestion – most of the fiber in asparagus is insoluble; thus, it draws water from the intestines to soften stool for ease of passage
Encourages Bone health – vitamin K helps the body absorb calcium to maintain strong bones
Manages blood pressure – this potassium-rich food has mild diuretic properties that promotes excretion of excess fluid from the body and contains the compound called asparaptine which improves blood flow and lowers blood pressure.
Enhances immune support – vitamin C rich foods bolster the immune system
Boosts brain function – the non-essential amino acid asparagine, which can be found in asparagus, is required for brain development and function
Supports healthy pregnancy – Consumption of 600 micrograms of folate daily during pregnancy helps protect the growing fetus from neural tube defects. Asparagus is a folate-rich foods with one half-cup serving meeting 20% of these daily folate needs.
Asparagus makes a tasty and healthful addition to the diet. Take advantage of the nutrition and health benefits these tender spears offer with this comforting creamy soup.
Creamy Asparagus Broccoli Soup
Yield: Approximately 10 cups
3 Tbsp. olive oil
2 medium carrots, peeled and chopped
1 medium onion, chopped
2 celery stalks, chopped
4 cups chicken broth
1 ½ cups water
1 bunch fresh asparagus, end trimmed, chopped (about 3 cups)
1 small bunch broccoli, chopped (about 1 ½ cups)
1 large handful fresh spinach
1 cup brown rice
½ tsp. fine sea salt
½ tsp. ground black pepper
2 cups milk of choice
½ cup parmesan cheese, grated plus more for topping
Sour cream for topping (optional)
Instructions:
Add oil to large pot and heat over medium-high heat. Add carrots, onion, and celery to pot and cook for 3 minutes, stirring frequently. Add chicken broth and water; stir to combine. Bring to a boil. Stir in asparagus, broccoli, spinach, rice, salt, and pepper. Reduce heat to medium-low, cover, simmer 10-15 minutes or until vegetables are tender, stirring frequently.
Add soup, in batches, to blender or food processor; cover. Blend until pureed. Return soup puree to pot. Add milk and cheese; cool until heated through, stirring occasionally. To serve, top with a dallop of sour cream (if using) and sprinkle with additional parmesan cheese.
Leftover soup can be stored in an airtight container in the refrigerator for up to 4 days.