Helping Hands in the Kitchen: Asparagus Soup

Image of a delicious bowl of asparagus soup with tender chunks of chicken, al dente elbow macaroni, and a colorful assortment of fresh vegetables including carrots, green peas, and asparagus. The soup is garnished with a sprinkle of herbs.

Today, we are excited to share with you this recipe for a delicious and hearty Asparagus Soup with chicken, elbow macaroni, and a variety of vegetables. This soup is perfect for those chilly nights when you need something warm and comforting to fill your belly. It’s also a great way to sneak in some veggies for those picky eaters in your life. So, grab your apron, and let’s get cooking!

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Recipe for ASPARAGUS SOUP

EQUIPMENT NEEDED

Cutting board, knife, and a large stock pot.

SERVES 8
ESTIMATED COST: $4.35
COST PER SERVING: $1.09

INGREDIENTS

  • 6 cups chicken or vegetable broth
  • 2/3 cup uncooked elbow macaroni
  • 1 large carrot, diced
  • 1 1/2 cup asparagus, woody ends removed, chopped in bite-sized pieces
  • 1 cup green peas (fresh, frozen, or canned)
  • 1/3 cup green onions, sliced
  • 1/3 cup fresh parsley or dill, chopped
  • 2 tbsp lemon juice
  • 1/4 tsp sea salt
  • Ground black pepper, to taste
  • 3-4 dashes hot sauce, optional, or to taste
  • 2 cups cooked chicken breast, shredded

METHOD OF PREPARATION

  1. Add broth to a large pot and bring to a boil over high heat.
  2. Add macaroni and carrots. Boil for about 7 minutes.
  3. Add the asparagus and peas and boil until pasta and vegetables are tender, about 3-5 more minutes.
  4. Turn heat to low. Add green onions, parsley, lemon juice, salt, pepper, hot sauce, and chicken. Stir well. Taste and adjust seasoning. Enjoy!

NUTRITION INFORMATION

Asparagus Soup Nutrition Facts Serving Size: 1 Serving Amount Per Serving & % Daily Value* Calories: 106.4kcal 5% Total Fat: 1g 2% Saturated Fat 0.3g 1% Trans Fat 0g Cholesterol 22.1mg 7% Sodium 225.9mg 9% Total Carbohydrate 13.4g 4% Dietary Fiber 2.2g 9% Sugars 2.3g Protein 11.2g 22% Vitamin A 8% Vitamin C 17% Calcium 5% Iron 8% *Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

HEALTH BENEFITS

Asparagus – rich source of antioxidants. It is high in the flavonoids quercetin, isorhamnetin and kaempferol which can help lower blood pressure and protect against inflammation and cancer.

Dill – good source of manganese which supports brain health, metabolism, and the functioning of the nervous system. It also contains many flavonoids which have high antioxidant and anti-inflammatory properties shown to improve heart health.

A bunch of dill on a wood board and a basket of asparagus.

References:
Recipe provided by Reanetta Perkins
Maryland University of Integrative Health

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