Potato, Leek & Asparagus Soup

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Rather than tossing your potato peels, asparagus stalks and leek tops, cook them down into this soup instead. Once tender, they'll blend right in. Plus, they contain prebiotic fiber to help feed the good bugs in your gut. We reserve the asparagus tips to pan-fry with peas for a bright green garnish.

Adam Dolge

Updated on September 18, 2023

Reviewed by Dietitian

Emily Lachtrupp, M.S., RD

Tested by

EatingWell Test Kitchen

Potato, Leek & Asparagus Soup — Photo: Charlotte & Johnny Autry

Active Time:

25 mins

Total Time:

40 mins

Servings:

Nutrition Profile:

Nut-Free Healthy Pregnancy Soy-Free Vegetarian Egg-Free Gluten-Free

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Ingredients

3 tablespoons extra-virgin olive oil, divided
1 large leek, trimmed, sliced and thoroughly rinsed
½ teaspoon salt, divided
½ teaspoon ground white pepper, divided
1 bunch asparagus (about 1 pound), trimmed
1 ½ pounds Yukon Gold potatoes, scrubbed and diced
2 cups reduced-sodium vegetable broth
2 cups whole milk
½ cup peas
1 clove garlic, minced

Directions

Heat 2 tablespoons oil in a large pot over medium-low heat. Add leek and cook, stirring occasionally, until tender and starting to brown, 8 to 10 minutes. Sprinkle with 1/4 teaspoon each salt and pepper.
Meanwhile, cut off the tips of asparagus spears and set aside. Chop the stalks. Add the asparagus stalks, potatoes, broth and milk to the pot and bring to a simmer. Cook at a low simmer, covered, until the potatoes are tender, 15 to 20 minutes.
Heat the remaining 1 tablespoon oil in a medium skillet over medium-high heat. Add the asparagus tips and peas and cook, stirring occasionally, until just starting to brown, about 4 minutes. Add garlic and cook, stirring, until fragrant, about 1 minute. Remove from heat and sprinkle with the remaining 1/4 teaspoon each salt and pepper. Cover to keep warm.
Puree the soup with an immersion blender or in batches in a regular blender until smooth. (Use caution when blending hot liquids.) Serve topped with the peas and asparagus.

Originally appeared: EatingWell.com, April 2022

Nutrition Facts (per serving)

407	Calories
15g	Fat
62g	Carbs
12g	Protein

Nutrition Facts
Servings Per Recipe 4
Serving Size 2 cups
Calories 407
% Daily Value *
Total Carbohydrate 62g	23%
Dietary Fiber 9g	32%
Total Sugars 15g
Protein 12g	24%
Total Fat 15g	19%
Saturated Fat 4g	20%
Cholesterol 12mg	4%
Vitamin A 3915IU	78%
Vitamin C 29mg	32%
Vitamin D 62IU	16%
Vitamin E 4mg	27%
Folate 147mcg	37%
Vitamin K 106mcg	88%
Sodium 506mg	22%
Calcium 371mg	29%
Iron 7mg	39%
Magnesium 64mg	15%
Potassium 623mg	13%
Zinc 1mg	9%
Vitamin B12 1mcg	42%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

Potato, Leek & Asparagus Soup

Ingredients

Directions

Nutrition Facts (per serving)

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