The Healthy Bite – Leek, Asparagus, and Herb Soup

Leek, Asparagus, and Herb Soup Recipe

Quick Info:

Nutritional Info (Per serving):

Calories: 132, Saturated Fat: 1g, Sodium: 196mg, Dietary Fiber: 2g, Total Fat: 4g, Carbs: 17g, Cholesterol: 7mg, Protein: 7g

Carb Choices: 1
Prep Time: 15 mins
Cook Time: 30 mins
Total Time: 45 mins


  • 1 tablespoon oil, olive, extra virgin
  • 2 medium leek(s), trimmed, washed, and finely chopped, (1 1/2 cups)
  • 2 clove(s) garlic, minced
  • 1/2 pounds potato(es), new, scrubbed and diced, (about 10 cups)
  • 2 cup(s) broth, chicken, less sodium, or vegetable broth
  • 1 pounds asparagus, trimmed and cut into 1/2-inch pieces, (1 1/2 – 2 cups)
  • 2/3 cup(s) peas, snow, or sugar snap peas, stemmed and cut into 1/2-inch dice
  • 3 tablespoon chives, fresh, chopped, divided
  • 2 tablespoon parsley, flat-leaf, chopped
  • 1 tablespoon dill weed, fresh, chopped
  • 2 teaspoon chervil, fresh, chopped, plus sprigs for garnish, (or flat-leaf parsley)
  • 2 cup(s) milk, lowfat (1%)
  • 1 tablespoon lemon juice
  • 1/4 teaspoon salt, or to taste
  • pepper, black ground, to taste
  • 1/3 cup(s) yogurt, low-fat plain, for garnish


1. Heat oil in a large saucepan over medium-low heat. Add leeks and cook, stirring often, until softened but not browned, about 5 minutes. Add garlic and cook, stirring, for 1 minute.

2. Add potatoes and broth; bring to a simmer over medium-high heat. Cover and reduce heat to medium-low. Simmer, stirring occasionally, until the potatoes are tender, 10 to 15 minutes.

3. Increase heat to medium-high and stir in asparagus and peas; simmer, covered, stirring 2 or 3 times, until just tender, 3 to 4 minutes. Remove from heat; stir in 1 tablespoon chives, parsley, dill and chopped chervil (or parsley). Transfer the soup to a blender and blend until smooth. (Use caution when pureeing hot liquids.)
4. Return the soup to the pan. Add milk and bring to just below a simmer, stirring, over medium heat. Stir in lemon juice, salt and pepper. Ladle into soup bowls. Garnish each serving with a dollop of yogurt, a sprinkling of the remaining chopped chives and a sprig of chervil (or parsley).
Recipe Source: Eating Well