Low-fat Cream of Asparagus Soup



  • 2 teaspoons olive oil
  • 1 1/2 pounds asparagus, cut into 2-inch pieces
  • 1 medium onion, chopped
  • 1 celery stalk, chopped
  • 2 leeks, chopped (white part only)
  • 1 medium potato, peeled and cut into 1-inch pieces
  • 3 1/2 cups fat-free reduced- sodium chicken or vegetable broth
  • 1/2 cup fat-free sour cream


  1. Heat oil in a large Dutch oven.
  2. Add asparagus, onion, celery, leeks and potato, and cook for 5 minutes, stirring occasionally.
  3. Add broth and simmer for 20 minutes, until vegetables are softened.
  4. Transfer soup to a blender and puree until smooth. You may need to do this in two stages.
  5. Return soup to Dutch oven, add sour cream and stir on low heat until blended.


6 servings


About.com, Fiona Haynes, Low Fat Cooking Guide 

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  • Nutrition Tip

    Asparagus is associated with protection against certain forms of cancer in addition to offering potent anti-viral properties. According to the National Cancer Institute, asparagus contains the highest level of glutathione among tested foods.

    Glutathione is one of the body's most potent cancer fighters. It is naturally synthesized in the body and has antioxidant and anti-carcinogenic properties. Asparagus contains more than twice the amount of glutathione present in any other common, tested food.

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