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Asparagus and Scallion Soup with Almonds
Per Serving: 146 calories, 24g carbs, 9g protein, 3g fat, 5g fiber, 304mg sodium
NOTE: This recipe is OK for those on the LMD (Low Microbial Diet) without scallion garnish; if restricted on dairy – use lactose free milk if desired.
¼ cup sliced almonds, for garnish
1 Tbsp olive oil
½ tsp dried thyme, to taste
2 medium leeks, white part only, thinly sliced
1 can (15 oz) white beans, cannellini, rinsed and drained
2 cans (14 oz each) fat-free, reduced sodium chicken broth
Salt and white pepper, to taste
1 Tbsp low-sodium soy sauce
6 scallions, thinly sliced, 2 for garnish
1 ½ lb. asparagus (stem ends trimmed)
*1 cup evaporated skim milk (optional)
*For a creamier soup, stir in 1 cup evaporated skim milk after puréeing and pouring back into saucepan. Heat before ladling into serving bowls.
- If using garnish, place almonds in saucepan over medium heat. Toast nuts until golden, shaking pan occasionally to prevent burning, about 5-6 minutes. Transfer nuts to paper towel and set aside.
- In same pan, heat oil over medium heat. Add leeks and 4 chopped scallions. Cook, stirring occasionally, until tender, about 5-6 minutes. Add broth, thyme, salt and pepper, and bring to boil. Add asparagus and beans. Bring back to boil, then immediately reduce heat and simmer, partially covered, until vegetables are soft, 12-15 minutes. Remove from heat and cool slightly.
- Purée soup in blender until smooth. Pour back into saucepan over medium heat. Heat through. Ladle into serving bowls. Garnish with toasted almonds and remaining scallions.
Recipe from: The American Institute for Cancer Research Newsletter, Spring 2006, Issue 91.