Asparagus Soup

Asparagus is an excellent source of folate, a B vitamin that helps to prevent heart disease and birth defects.

Asparagus soup


  • 1 kg asparagus, trimmed
  • 1 tablespoon vegetable oil
  • 1 teaspoon butter
  • 2 medium leeks, pale green and white parts only, rinsed and finely chopped
  • 1 small onion, finely chopped
  • 2 cloves garlic, crushed
  • 3 tablespoons uncooked long-grain white rice
  • grated zest of 1 lemon
  • 5 cups (1 1/4 litres) salt-reduced chicken stock
  • 1⁄2 teaspoon salt
  • 1⁄4 teaspoon black pepper
  • 1⁄2 teaspoon dried tarragon
  • 3 tablespoons plain yogurt


  1. Slice the tips from the asparagus; blanch in boiling water for 1 minute and drain.
  2. Coarsely chop remaining asparagus. Heat oil and butter in a large saucepan over medium heat. Add leeks, onion and garlic; sauté until softened, 5 minutes. Add chopped asparagus. Cook, covered, for 10 minutes.
  3. Add rice, lemon zest, stock, salt and pepper. Partially cover; simmer for 30 minutes.
  4. Purée soup in batches in a blender or food processor. Return to pan. Stir in tarragon and the reserved asparagus tips. Simmer for an additional 3 minutes.
  5. Remove from heat. Stir in yogurt and serve.
Serves: 6
Preparation: 20 minutes
Cooking: 50 minutes

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