Leek, Asparagus and Herb Soup

Ingredients

• Leeks

  (bulb and lower leaf-portion), raw

  2 leek or 178g

• Olive oil

  Salad or cooking

  1 tbsp or 14g

• Garlic

  Raw

  2 clove or 6g

• Vegetable Broth

  From bouillons. Low sodium

  2 cup or 480g

• Asparagus

  Raw

  2 cup or 268g

• Peas

  Green, frozen, unprepared

  ½ cup or 67g

• Chives

  Raw

  3 tbsp chopped or 9g

• Dill

  Fresh

  2 sprig or 0.4g

• Parsley

  Raw

  2 tbsp or 8g

• Reduced fat milk

  Fluid, 2% milkfat, with added vitamin a and vitamin d

  2 cup or 488g

• Nonfat greek yogurt

  Nonfat, plain

  3 oz or 85g

• Lemon juice

  Raw

  1 tbsp or 15g

• Salt

  Table

  1 dash or 0.4g

• Pepper

  Spices, black

  1 dash or 0.1g

• Potato

  Flesh and skin, raw

  2 Potato small or 340g

Directions

1. Scrub and dice the potatoes, mince the garlic, trim and wash the leeks, and chop the asparagus, dill, and parsley.
2. Heat the olive oil in a large saucepan over medium-low heat. Add the leeks and cook, stirring often, until softened but not browned, about 5 minutes. Add the garlic and cook, stirring, for 1 minute.
3. Add the potatoes and vegetable broth, and 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.
4. Increase heat to medium-high and stir in the asparagus and peas. Simmer, covered, stirring occasionally, until just tender, 3 to 4 minutes. Remove from heat and stir in most of the chives, parsley, and dill, reserving a small amount for garnish.
5. Transfer the soup to a blender and blend until smooth. Use caution when pureeing hot liquids. Return the soup to the pan.
6. Add the milk and bring to just below a simmer, stirring, over medium heat. Stir in the lemon juice, salt, and pepper.
7. Divide between bowls and garnish with a dollop of yogurt and a sprinkling of the remaining herbs.