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Lunch | Side

Roasted Asparagus Soup

  • 30 Mins

    Prep Time

  • 25 Mins

    Cook Time

  • 4

    Servings

  • 256 Calories
  • 16g Fat
  • 21g Carbs
  • 5g Protein
Recommended For:

Crohn’s Disease & Ulcerative Colitis

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  • Instructions & Tools

    Instructions

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Ingredients

  • 4 Servings
  • 256 Calories
  • 16g Fat
  • 21g Carbs
  • 5g Protein
  • 55 Mins Total Time
  • 1 lb Asparagus Tips
  • ¼ Cup Extra Virgin Olive Oil
  • Salt, to taste
  • Pepper, to taste (if tolerable)
  • 2 Shallots, thinly sliced (if tolerable)
  • 1 Clove Garlic, minced (if tolerable)
  • 1 (15oz) Can Diced Potatoes, rinsed and drained
  • 3 Cups Vegetable Broth (we used 3 cups water mixed with 1 Tbsp vegetable bouillon)
  • 1 Cup Plain Almond Milk, more if necessary
  • Ground Nutmeg, for garnish
Recipe Created by Meijer Registered Dietitians, Beth Eggleston and Emily Parsell

Nourishment Note

Creamy Soup

Roasting the asparagus and blending all ingredients may be more tolerable for most people while experiencing a flare.

Asparagus

Asparagus tips are better tolerated than the full asparagus stalk. Asparagus contains folate a nutrient that can become low during flares with crohn’s and ulcerative colitis.

Instructions

  • 4 Servings
  • 256 Calories
  • 16g Fat
  • 21g Carbs
  • 5g Protein
  • 55 Mins Total Time
  • 1

    Preheat Oven Preheat oven to 350°F.

  • 2

    Roast Asparagus Place asparagus tips on baking sheet. Drizzle with 2 Tbsp olive oil and sprinkle with salt and pepper. Toss to combine. Roast in the oven for 30 minutes, tossing half-way through, or until asparagus is lightly browned.

  • 3

    Remove from Oven Carefully remove from oven and set aside.

  • 4

    Sauté Shallots & Garlic Heat 2 Tbsp olive oil in a large pot over medium-high heat. Add shallots and sauté until fragrant, about 2 to 3 minutes. Add garlic and mix to combine.

  • 5

    Simmer Potatoes, Asparagus & Broth Add potatoes, roasted asparagus and vegetable broth. Bring to a boil, then cover with a lid and turn heat down to a simmer. Simmer for 20 minutes.

  • 6

    Blend Soup Carefully transfer soup contents to a blender. Cover the top of the blender with a towel to allow the steam to escape. Leaving the lid on completely may cause it to pop off from the steam.

  • 7

    Season & Serve Pour soup back into pot to keep warm. Add additional salt and pepper, if necessary. Serve with a sprinkle of ground nutmeg.

Recipe Created by Meijer Registered Dietitians, Beth Eggleston and Emily Parsell

What You’ll Need

  • Baking Sheet

  • Spatula

  • Oven Mitts

  • Cutting Board

  • Knife

  • Measuring Cups

  • Measuring Spoons

  • Large Pot with Lid

  • Mixing Spoon

  • Blender or Food Processor

  • Kitchen Towel

Allergen Swap

  • NNuts

    Replace the almond milk with a nut-free milk such as cow's milk.

Remission Remix

  • Asparagus

    Roast the entire asparagus spear, not just the tips. This will provide additional beneficial fiber to the dish.

There's plenty more delicious recipes to try!

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