Dietitian’s tip: This soup is a good source of potassium, vitamins A and C, iron, folate, magnesium and selenium. If you prefer, you can substitute broccoli for the asparagus.

Low sodium = no more than 140 mg of sodium per serving


SERVES 6

Ingredients

2 cups potatoes, peeled and diced

1/2 pound fresh asparagus, cut into 1/4-inch pieces

1/2 cup chopped onion

2 stalks celery, chopped

4 cups water

2 tablespoons butter

1/2 cup whole-wheat (whole-meal) flour

1 1/2 cups fat-free milk

Lemon zest, to taste

Cracked black pepper, to taste

Directions

In a large soup pot over high heat, combine the potatoes, asparagus, onions, celery and water. Bring to a boil. Reduce heat, cover and simmer until the vegetables are tender, about 15 minutes. Stir in the butter.

In a small bowl, whisk together the flour and milk. Pour the mixture slowly into the soup pot, stirring constantly. Increase the heat to medium high and continue to stir until the soup thickens, about 5 minutes. Remove from heat. Season with lemon zest and cracked black pepper to taste. Serve in warmed bowls.


Nutritional Analysis

(per serving)

Serving size: 1 1/2 cups
Calories 145 Cholesterol 12 mg
Protein 6 g Sodium 71 mg
Carbohydrate 23 g Fiber 3 g
Total fat 4 g Potassium 503 mg
Saturated fat 2 g Calcium 81 mg
Monounsaturated fat 2 g