Creamy asparagus soup

Ingredients

• 2 cups peeled and diced potatoes
• 1/2 pound fresh asparagus, cut into 1/4-inch pieces
• 1/2 cup chopped onion
• 2 stalks celery, chopped
• 4 cups water
• 2 tablespoons butter
• 1/2 cup whole-wheat (whole-meal) flour
• 1 1/2 cups fat-free milk
• Lemon zest, to taste
• Cracked black pepper, to taste

Directions

In a large soup pot over high heat, combine the potatoes, asparagus, onions, celery and water. Bring to a boil. Reduce heat, cover and simmer until the vegetables are tender, about 15 minutes. Stir in the butter.

In a small bowl, whisk together the flour and milk. Pour the mixture slowly into the soup pot, stirring constantly. Increase the heat to medium high and continue to stir until the soup thickens, about 5 minutes. Remove from heat. Season with lemon zest and cracked black pepper to taste. Serve in warmed bowls.

Serving Information

Serves 6

Nutritional analysis per serving

Calories: 140
Total carbohydrate: 22 g
Cholesterol: 11 mg
Dietary fiber: 3 g
Monounsaturated fat: 1 g
Protein: 6 g
Saturated fat: 3 g
Serving size: About 1 1/2 cups
Sodium: 76 mg
Total fat: 4 g

DASH Eating Plan Servings

Fats and oils: 1
Vegetables: 2

Diabetes Meal Plan Choices

Nonstarchy vegetables: 1
Starches: 1

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates: 1
Fats: 1
Vegetables: 1