Light and creamy treat with a hint of the Mediterranean
1 lb (about 24 medium spears) asparagus, chopped
1 C celery, chopped
3 C no-salt fat-free veggie broth (made with powder or cubes)
2 T lemon juice
½ t lemon peel, grated
pinch white pepper (or finely ground black pepper)
¾ C soy or rice milk see Hint below)
2 T flour
Mix flour in a small amount of cool water. In a large saucepan, combine with asparagus, celery, and broth and bring to a boil. Reduce heat to low and cook 10 minutes. Pour into a blender or processor and blend until smooth. Pour back into the saucepan, add remaining ingredients and mix, heating until warm (but do not boil again).
5 servings, each 106 calories: 10% from fat (1.15 g), 60% from carbohydrates (18.2 g), 30% from protein (8.1 g). Sodium 48.9 mg, Fiber 1.66 g.
Healing Heart Hint
Powdered soy or rice milk is preferred for this recipe, using twice the amount of powder than usual, making it more creamy. "Better-than-Milk" brand Original or Lite is recommended. Do not use vanilla or flavored soy or rice milk.
This soup can also be served cold. Refrigerate at least 3 hours. Keeps about a week, tightly covered and refrigerated.
For an interesting taste variation, add 2 cloves of chopped garlic.
|©2002 Dr. Neal Pinckney||Healing Heart