Picture this: a steaming bowl of Syn Free Asparagus and Potato Soup, the aroma wafting through your kitchen, and your taste buds eagerly anticipating that first spoonful. What’s even better? It’s a Slimming World-friendly dish, so you can enjoy it without any guilt. Creamy, comforting, and oh-so-satisfying, this soup is like a warm hug in a bowl.
Why you’ll love this recipe….
- So tasty and delicious
- Full of flavour
- So easy to make
- Syn free on the Slimming World plan
- Uses some Healthy Extra A
- Perfect for batch cooking
- Makes a great lunch box treat
- Great way to get veggies in the kiddos
- Low in calories
- Suitable for vegetarians
5 Benefits of Eating More Asparagus
Rich in Nutrients: Asparagus is a nutrient powerhouse, providing an array of vitamins and minerals. It’s particularly high in vitamins A, C, E, and K, as well as folate (vitamin B9). These vitamins play crucial roles in immune support, skin health, and overall well-being.
Low in Calories and High in Fibre: Asparagus is low in calories but high in dietary fibre. This combination can aid in weight management by promoting a feeling of fullness and helping to regulate digestion. The fibre in asparagus also supports a healthy gut.
Loaded with Antioxidants: Asparagus contains various antioxidants, including flavonoids, polyphenols, and glutathione. These antioxidants help combat free radicals in the body, reducing the risk of chronic diseases and supporting overall health.
Natural Diuretic: Asparagus has natural diuretic properties, which means it can help flush excess salt and water from the body. This can be beneficial for individuals with high blood pressure or edema.
Supports Digestive Health: Asparagus is a good source of inulin, a type of dietary fibre that promotes the growth of beneficial bacteria in the gut.
Is this recipe Slimming World Friendly?
The recipe I provided for asparagus and potato soup is intended to be Slimming World-friendly, as it incorporates ingredients and cooking techniques consistent with the Slimming World plan. However, it’s important to note that Slimming World guidelines and rules can change over time, and individual preferences and dietary needs vary.
This recipe is used with Syn free ingredients and a 1/4 portion of Healthy Extra A. So yes this recipe is Slimming World friendly.
Can I add any other veggies to this soup?
Certainly, you can add additional vegetables to the asparagus and potato soup to enhance its flavour and colour. Here are some veggies that pair well with this soup and can be included:
Leeks: Sliced leeks can add a mild flavour and extra creaminess to the soup.
Celery: Chopped celery can provide a subtle earthy taste and added texture.
Carrots: Diced carrots can lend a hint of sweetness and vibrant colour to the soup.
Zucchini (Courgette): Sliced zucchini can contribute a mild, fresh flavour and a slight green hue.
Spinach or Kale: Leafy greens like spinach or kale can boost the soup’s nutritional value. Add them towards the end of cooking to wilt them slightly.
Peas: Frozen peas can be stirred in just before blending for added sweetness and a pop of colour.
Bell Peppers: Chopped bell peppers, especially red or yellow ones, can bring a touch of sweetness and a hint of smokiness to the soup.
Broccoli: Small florets of broccoli can complement the asparagus with their earthy flavour.
Batch Cook – Storage Information
- Fridge: Allow to cool before placing in an airtight container. This soup will keep in the fridge for up to 3-4 days.
- Reheat: When you’re ready to enjoy the soup again, reheat it on the stove over low to medium heat, stirring frequently until it’s heated through. Alternatively, you can use the microwave in short intervals, stirring in between, until it’s hot.
- Freezer: Allow to cool before placing in an airtight container or bags. This soup will keep in the freezer for up to 3 months. Allow to defrost before reheating.
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Asparagus and Potato Soup
- 500g Fresh Asparagus [Trimmed and chopped into 2-inch pieces]
- 400g Potatoes [Peeled, Diced]
- 1 Onion [Diced]
- 2 Garlic Cloves [Crushed]
- 1 Litre Vegetable Stock
- 200ml Whole Milk
- Salt and Pepper to taste
- Low Calorie Cooking Spray
Prepare the Asparagus: Wash the asparagus thoroughly and trim off the tough ends. Cut the asparagus into 2-inch pieces, discarding any woody parts.
Sauté the Onion and Garlic: Heat a large soup pot or pan over a medium heat and spray it with low-calorie cooking spray. Add the onion and garlic and sauté for about 2-3 minutes until the onion becomes translucent and fragrant.
Add Potatoes and Asparagus: Add the diced potatoes and asparagus to the pot and stir well with the onions and garlic.
Pour in the Stock: Pour in the vegetable stock, ensuring that the potatoes and asparagus are submerged. Bring the mixture to a boil.
Simmer: Reduce the heat to low, cover the pot, and simmer for about 15-20 minutes or until the potatoes and asparagus are tender.
Blend: Using an immersion blender, carefully blend the soup until it’s smooth and creamy. If you don’t have an immersion blender, you can transfer the soup in batches to a blender, but be sure to let it cool slightly before blending to avoid splattering.
Add Milk: Return the blended soup to the pot, and stir in the skimmed milk. Cook for an additional 5 minutes over low heat, stirring frequently.
Season: Season the soup with salt and black pepper to taste. Adjust the seasoning as needed.
Serve: Ladle the hot soup into bowls. Garnish with chopped fresh chives if desired.