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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

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

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

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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